Strength :
Bear Complex
5 - 5 - 5 - 5
Bear Complex : Clean Front Squat Push Press Back Squat Push Press (BTN)
Condtioning :
For Time
50 Pull Ups
50 OH Lunges
50 KTB Swings
50 Wall Ball 100 Russian Twist
*Every Break 10 Burpees
Cash Out : 3Min Plank
Endurance 18:00 / 19:00 / 20:00
Cash In : 2Min Plank
400m Run 40 DB Thruster (2Hand) 400M Run 40 GHD Sit Ups 400m Run
40 Weight Squat Jump 400m Run
40 Pick Ups
400m Run Cash Out : 2Min Superman /Hold GHD Back Ext.
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