Strength:
40 Sec Work / 20 Sec Rest x 4 Rounds
1- Bar Hang Arm Switching
2- L-Sit
3- D.U
Conditioning:
20 min AMRAP
400m Run
5 D-Ball OTS
10 HSPU
15m Dual KB/DB OH Walking Lunges
Endurance
30 Rounds
1 Devil Deadlift
1 Devil Clean
1 Devil Clean & Press
1 Devil Press
Rx - 22.5 / 15
Finisher :
50 GHD Sit Ups
50 Russian Twist
50 Curl Up
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