Strength :
Back Squat
5-3-5-3-5
Conditioning :
For Time
600M Run
50 V- Ups
20 Box Jump Over
500M Run
40 V- Ups
20 Box Jump Over
400M Run
30 V- Ups
20 Box Jump Over
300M Run
20 V- Ups
20 Box Jump Over
200M Run
10 V- Ups
20 Box Jump Over
Scale Up
Rx+ :GHD Sit Ups
Rx++ : 10m Handstand Walk
ENDURANCE
6 Rounds
10 Wall Ball (9/7)
10 Box Jump
10 Push Ups
-1000m row / 2500m Bike-
6 Rounds
10 Push Press (35Kg)
10 Sumo DL HP (35Kg)
10 Back Squat (Bodyweight)
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