Conditioning :
400M Run
5 Bear Complex
5 Ring/Bar Muscle Up
400m Run
4 Bear Complex
4 Ring/Bar Muscle Up
400m Run
3 Bear Complex
3 Ring/Bar Muscle Up
400m Run
2 Bear Complex
2 Ring/Bar Muscle Up
400m Run
1 Bear Complex
1 Ring/Bar Muscle Up
Strongman :
Bench Press
Drop Set x3
2 - 4 - 6 - 8 - 10
Condtioning :
Team OF 2
*50 Back Squat (100Kg / 75Kg)
*50 Clean & Jerk ( 70Kg / 50Kg)
40 Tire Flip
40 Burpees Jump On Tire / Box
400M Farm Walk (Yoke / Atlas / Front Rack KB / DB Front Rack )
*Every 5 Rep Switch
Bonus :
Super Set x3
10 DB Fly
12 DB Revese Fly