Strength :
Clean Squat & Split Jerk
2-3 / 2-2 / 1-2 / 2-3/ 2-2
Condtioning :
3 Rounds
40 Abmat Sit Up
20 DB Step Up
10 Devil Press (2 Hand)
RX - 20Kg / 15Kg
Endurance 18:00 /19:00 /20:00
EMOM 10Min
ODD : 100M Sprint
EVEN : 20 Sleedge Hammer
EMOM 10Min
ODD : 10 Devil Press (2 Hand)
EVEN : 20 Sit Ups
EMOM 10Min
ODD : 10 / 8 Cal Row
EVEN : 10 / 8 Cal Bike
Rest 2Min Between Emom
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