Strength :
6 Round
3 Tempo Over Squat (5,3,Fast)
Between Sets : 10-14 side lateral raise
Condtioning :
3 Round
21 HR Push Up
15 Weighted Sit Up
9 Devil Press
300m Row
Endurance 18:00 /19:00 / 20:00
AMRAP 10
30 Pull Ups 30 Push Ups 30 KTB Swings 30 V - Ups 30 Double Unders
AMRAP 8
20 Push Ups
20 KTB Swings 20 V- Ups 20 Double Unders
AMRAP 6
15 KTB Swings
15 V- Ups 15 Double Unders
AMRAP 4 10 V - Ups 10 Double Unders
AMRAP 2
Max Reps Double Unders / Max Burpees
Rest 2Min Between AMRAP
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