Strength:
Bench Press
12-10-10-8-8
10 Supinated BB Bent Over Row
Conditioning:
20 min EMOM
1) 6-8 Slam Ball
2) 8-10 HEAVY KBS
3) 30 sec Bike Sprint
4) 10m HSW
Endurance:
From 0-10Min
400M Run
21-15-9
HR Push Ups
Toes To Bar
Rest 1Min
From 11-21Min
30-20-10
Box Jump Over
Dual DB Thruster
Rest 1Min
ASAP
10-1
Pull Ups
Burpees To Target
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