Strength :
Bench Press
10-8-6-4-2
Last Set Drop Set
2-4-6-8-10
Conditioning :
30-20-10
Deadlift
Jump Over Bar
400m Run
Endurance :
20-18-16-14-12-10
Cal Row / Bike
1 Arm DB Clean & Press
2Min Rest
10-12-14-16-18-20
Burpees Pull Ups
200M Run Tabata x2 : 1) Wall Ball 2) Double Unders