Strength :
Super Set x4
16 Gorilla Row
6 Reverse Fly
15 DB Curl
Condtioning :
AMRAP 6 X 2
6 KTB Swing 1 ARM
6 KTB Push Press 1 ARM
6 KTB Thruster 1 Arm
*use same arm all the AMRAP
*400m Run + 1min Rest After Each AMRAP
Finisher :
2 Rounds
10 GHD Sit Up
15 V- Ups
20 Sit Ups
ENDURANCE Part 1
Emom 6Min
ODD : 15 Box Jump
EVEN : 15 Burpees
Prat 2
Every 5Min x5
15 Cal Row
20 KTB Sumo DL HP (32/24)
15 Roll Up
20 Step Over
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