Strength :
Bench Press
8 - 6 - 4 - 2
Last Set Drop Set
2 - 4 - 6 - 8 - 10
Condtioning :
EMOM 16Min
1) 20 V- Ups
2) 20 Wall Ball
3) 10 Burpees Box Jump
4) 10 AKTB Swing
Endurance 20:00 / 21:00
Part 1 50 - 40 - 30 - 20 - 10 Weight Sit Ups Wall Ball *Every 2:30Min 200M Run ** Start With 200M Run Part 2 10 GHD Back Ext. 100m Row 10 GHD Back Ext. 200m Row
10 GHD Back Ext. 300m Row
10 GHD Back Ext. 400m Row
10 GHD Back Ext. 500m Row
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