Strength:
BB Z- Press
8-8-6-6-4
8 Weighted Knees To Chest
Conditioning:
For Time
50 Reps of Dumbell Complex:
1 SA Devil Press
1 DB Thruster
1 DB Push Jerk
(1 Rep = one complex on one side)
*Every 1:00= 100m run
Strongman : Strength :
Bench Press
5-5-4-4-3-3
DB Fly
12-12-10-10
Conditioning :
EMOM 20Min
1) 40M Farm Plate Carry
2) 30Sec Bike (RPM M=75-85 W=65-75)
3) 20 Weighted Curl Up
4)10 Burpees Box Jump Over
5)Rest
Bonus :
Landmine Oblique Twist
10-10-10-10-10
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