Strength :
Bench Press
10 - 8 - 6 - 5 - 5
Between Set
Between 10 - 15 GHD Sit Ups
Conditioning :
EMOM 16Min
1 ) 35 Sec Shuttle Sprint (30m)
2 ) 9 Knee To Elbow
3 ) 35 Sec Handstand
4) 9 Strict Pull Ups
* ADD 5 Sec For Rounds 1 & 3
** ADD 3 Reps For Rounds 2 & 4
Cash Out : 2 Min Side Plank (1Min Each Side)
Endurance 18:00 / 19:00 / 20:00
Cash In : 2Min Plank
5 Rounds (2 Hand DB OR KTB)
200M Weight Run
30 DB Hang Power Clean
20 DB Squat
10 DB Press
Cash Out : 2Min Plank