Strength :Super Set
Front Squat 10/8/8/8/8
8 Z-Press With DB
Conditioning:
4 Rounds
400m Run
30 KTB Swings
+
Round 1) 30 Sit Ups
Round 2) 30 GHD Sit Ups
Round 3) 30 Knee To Elbow
Round 4) 30 Toes To Bar
Endurance 18:00 / 19:00 / 20:00:
EMOM 32Min
1 ) 15 Pull Ups
2 ) 30Sec Shuttle Sprint
3 ) 20 OH Lunges
4 ) 30Sec Bike
5 ) 15 GHD Sit Ups
6 ) 30Sec Burpees
7 ) 20 KTB Swings
8 ) 30Sec Row
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