Strength

Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here.

Conditioning

For time:

800m Run with a 55# (35#) Kettlebell

25 KB Swings (55/35)

800m Run with a 25# (15#) Plate

25 Pushups with a 25# (15#) Plate

800m Run with a PVC Pipe

25 OH Squats with a PVC Pipe

Knees out, head straight, punch the ceiling