Skills :
Rope Climb
Strength :
4 Round Super Sets
4 Bench Press + Max Reps Push Up In 30sec
Condtioning :
2min Work 1 min Rest X 7 Rounds:
1 Rope Climb
10 Thrusters
Max Calorie Row/Bike
Endurance 18:00 / 19:00 / 20:00
21 - 18 - 15 Wall Ball Pull Ups - 400m Run - 18 - 15 - 12 KTB Sumo DL HP 1 Arm KTB Push Press - 400M Run - 16 - 12 - 10 OH Lunges Weight Sit Ups - 400m Run - 9 - 6 - 3 Muslce Ups Handstand Push Up - 400m Run -
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