Strength: EMOM 10Min ODD : 5 Bent Over Row EVEN : 5 Bench Press
Condtioning: 20-18-16-14-12-10 Wall Ball (9kg/7kg) 10-8-6-4-2 Devil Press 1ARM (20kg/15kg)
Core 3 Round 15 GHD Sit Up 15 GHD Back Ex
Endurance 20:00 / 21:00 Part 1 EMOM 15Min 1) 10 Strict Chest To Bar / 5 Muslce Ups 2) 15 Wall Ball 3) 20 Sit Ups 4) 40 Sec Max Reps KTB Swings (26Kg / 22 Kg ) 5) 45 Sec Medicine Ball Plank Part 2 – Cardio As Fast As Possbile 400m Run 21 Cal Row / 25 Cal Bike 400m Run 18 Cal Row / 22 Cal Bike 400m Run 15 Cal Row / 19 Cal Bike 400m Run 12 Cal Row / 16 Cal Bike 400m Run 9 Cal Row / 13 Cal Bike