Strength:3×12 mb ghd sit-upsDon’t use mb if you have never done ghds before 🙂Conditioning:Rx15-12-9-6-3 reps of:2-fer-1 wallshots, 20/14Toes 2 bar/knees 2 elbow complexes** perform 1 t2b and 1 k2e for 1 repScaled15-12-9-6-3 reps of:Wall shotsHanging knee raisesPost times.