Strength
5 Super Sets
6-8 Bent Over Row
Max Reps Pull Up
*200m Recovery Run
Conditioning:
AFAP (Time Cap 22Min)
10 Toes To Bar
20 Barbell Sumo DL HP (40Kg / 30Kg)
30 Knee To Elbow
40 Push Ups
50 V Ups
60 Thruster (20Kg /15Kg)
50 V Ups
40 Push Ups
30 Knee To Elbow
20 Barbell Sumo DL HP (40Kg / 30Kg)
10 Toes To Bar
ENDURANCE Part 1 - Cardio
5 Rounds
200M Row
200M Run
Rest 2Min Between Set
Part 2
EMOM 16Min
1. 10 Burpees Pull Ups
2. 20 Jump Sqaut
3. 10 Toes To Bar
4. 20 V - Ups