Strength :
Floating DL
10-8-6-6-6
*Accumolate 200 Russian Twist
Between Sets
Condtioning :
30-20-10
2 Hand DB Squat
2 Hand Push Press
- Rest 1 Min -
10-20-30
Cal Row / Bike
300m Run
Time Cap 20Min
Endurance :
Every 10min X 3
400m Run
200 DU
200m Run
100 Air Squat
100m Run
50 Burpees
*Rest In Time Remaining "