Warm up :
2 Rounds :
- 10 Shuttle Run
- 10 Air Squat
- 5 Inchworm
- 30 Skipping Rope
Strength: (15 Min)
6Sets :
- Find 2RM Back Squat
Then Decrease the weight and perfume.
15/ 12 / 9
- Back Squat
ACCESSORIES:
3 Sets :
- 10 Below the knee deadlift
- 10 Alt Front Lunges
- 12 v-up / sit-ups
Conditioning: (17 Min )
For time :
- 50 Cal Machine
- 40 Dual DB thruster
- 30 HSPU / hand release push ups
- 20 Dual DB box Step over
- 10 DB Shoulder to overhead
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