4-3-3-3-3 = 16
Strict Press (75#)
after each perform a 400 meter run and 15 abmat sit-ups
I finished this one in 19:30 and felt good about the effort. I could have gone heavier on the strict press. The sit-ups were really good and I think a big factor is staying tight when hitting the abmat and rebounding quickly.
Programming was from Vintage CF which called for 10-9-8-7-6-5-4-3-2-1 Strict Press (95/65#) with 400 meter assault bike and the same number of sit-ups.