Strength : Weigted Pull Ups 3 - 3 - 3 - 3 - 3 - 3 Between Set : Max Weight & Reps Push Ups
Condtioning : 5 Rounds 10 Deadlift (50 / 40) 5 Bar Facing Burpees 10 Hang Power Clean (50 / 40) 5 Power Jerk (50 / 40) 100m Run
Endurance 18:00 / 19:00 / 20:00
3 Rounds 20 Wall Ball 20 Box Jump Over 20 HR Push Up 20 Weight Sit Up Every 1:30min = 100m Run *Start With 200m Run Core : Tabata KTB Swings