
Strength :
Super Set x4
12 DB Bench Press
12 DB Ext.
Conditioning :
EMOM 20Min
1) 100M Run
2) 8-10 Strict Pull Ups
3) 10/8 Cal Bike (M/F)
4) 8-10 Strict Ring Dips
5) 12-15 GHD Sit Ups
ENDURANCE
Every 10Min x 3
30 Cal Row
30 Dual DB Squat (22.5kg)
30 Burpees
30 Push Press (35kg)
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