Strength :
Front Rack Lunges
6 - 6 - 6 - 6 - 6
Between Set :
10 2 Hand DB Row
Condtioning :
4 Rounds
15 Wall Ball
15 GHD Sit Ups
5 Power Clean (60kg / 45kg)
5 Power Jerk (60kg / 45kg)
Enduracne 20:00 / 21:00
For Time
100m Run
200m Run
300m Run 400m Run 300m Run 200m Run 100m Run *Between Running 5 Burpees Pull Ups - Rest 2 Min -
2 Rounds
20 Double Unders
20 KTB Goblet Squats 26/18 kg
30 Double Unders
30 KTB Sumo DL High Pulls 26/18 kg
40 Double Unders
40 KTB Swings 26/18 kg
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