Strength:
E3MOM x 4
10 Alt Front rack Lunges
20-30sec BB OH Hold
Conditioning :
AMRAP 15Min
1 Dual DB Man Maker
10 Dual DB Thrusters
20 Sit Ups
30 Pick Ups
40 Double Unders
Rx - 20Kg / 15Kg
*ADD 1 Man Maker Every Round
Endurance :
Every 5Min
400M Run
30 Sit Ups
20 Jump Squats
10 Hand Stand Push Ups
Every 5Min
400M Run
30 Goblet Lunges
20 Push Ups
10 Toes To Bar
Every 5Min
400M Run
30 KTB Swings
20 V-Ups
10 Ring Dips
Every 5Min
400M Run
30 KTB Sumo DL HP
20 Weighted Sit Ups
10 Chest To Bar
Every 5Min
400M Run
30 Wall Ball
20 GHD Sit Ups
10 Cal Row / Bike
*Rest 1 Min Between EMOM
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