שני 21.2.22

STRENGTH : 5 Round 3 TEMPO Front Squat (3sec descent) *Hold bottom of front squat 5 sec on the last Reps

Condtioning : 21 - 18 - 15 - 12 - 9 Deadlift (100kg / 75kg) Burpees Over The Bar Weighted Sit Ups Every 2:00 Min Complete 100m Weighted Run - Starting With 100m Run

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Endurance 20:00 / 21:00

4 Rounds

400m Run

2 Rope Climb

20 1 Arm OH Squat

-Rest 2 Min-

4 Rounds

10 Burpees

200m Row

300m Bike