Condtioning :
EMOM 10Min
ODD : 100M Sprint
EVEN : 15 V- Ups
EMOM 10Min
ODD : 12 KTB Gorrila Row (2 Hand)
EVEN : 6 Shoulder Press (50 / 35Kg)
EMOM 10Min
ODD : 10 / 8 Cal Row
EVEN : 6 Front Squat (60 / 45Kg)
Rest 2Min Between Set
Endurance
Team For 2 (Working Toghter) 1.6K Run
50 Wall Ball 40 Push Ups With Ball 30 Weighted Sit Ups
20 Burpees Over Plank 10 Muscle Ups 1.6K Run