WU: 5 shuttle run 10 squat 10 push ups 10 jumping jacks WOD: A:partner Cardio 4000m P1:work p2:hold (1:plank,2:hollow hold,3:HSH,4:plate OH ) Until you finish the meters B: ABS & Core Every round 50 SU X3 50 Russian twist 50 up & over 50 table knee tucks X3 40 weighted G.B knee tucks 40 crunches to around the leg 40 weighted alt v-ups X3 30 weighted sit-ups 30 med ball crunches 30 weighted crunches to oH

GLUTE & ABS

WU : - 1 Minute Machine - 10 Squat - 10 Ring Row - 10 Shoulder Taps - 50 Skipping Rope - 10 Sit-ups Strength : A . 4Sets: 4 - 4 - 3 - 3 - Strict press - Bench press * Every set: - 12/12 KB Single Row B . 30S ON / 15 Rest / 3 Rounds : - Elbow plank - Lying Down Leg raises - Toe touches C . Conditioning: 4 Rounds : - 5 Clean - 10 Thruster - 12 Toe to bar - 10 Cal Machine - 5 Shuttle Run