Strength :
Back Sqaut
10 - 8 Warm Up
5 - 4 - 3
Last Set Drop Set
2 - 3 - 4 - 5
Condtioning :
AMRAP 12Min
100m Run
30 Push Ups
100m Run
20 GHD Sit Ups
100m Run
10 Barbell Somu DL HP
RX - 50Kg / 35Kg
Endruance 20:00 / 21:00
Part 1
AMRAP 20Min
30 Weight Sit Up 30 Roll Up And Box Jump
30 Double Unders
30 Pick Up
4m Rope Climbe
Part 2
5 Rounds
100m 1Arm Farm Carry
15 GHD Back Ext.
200m Sprint
-Rest 1 Min-