Strength
OverHead Squat 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round
Conditioning
Tabata Air/Goblet Squat
Rest 1min
Tabata GHD/Abmat Sit Ups
Rest 1min
Tabata KTB Swings
Rest 1min
Tabata Plank/HandStand
Endruance 20:00 / 21:00
Part 1
EMOM 10min
ODD : 12 Wall Ball
Part 2
4 Round
10 Pull Ups
20 Knee To Elbow
30 1Arm KTB Swing
*Every 1Min 100M Run