Strength :
Super Set
Bench Press 15/12/9/6/3
max Elevaited Push Up
Conditioning :
5min AMRAP
20 Cal
21 DL
Max Burpees
Rest 2:00min
5min AMRAP
20 Cal
15 DL
Max ABmat Sit Up
Rest 2:00min
5min AMRAP
20 Cal
9 DL
Max Pull Up
Endurance:
Every 3Min x10
ODD : 200M Run + 25 Wall Ball
EVEN : 20 Cal Row + 10 Burpees