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