Isometric Strength
5 Round
25 Sec:Single Leg Split Squat Hold(R)
5 Sec:Rest
25 Sec:Single Leg Split Squat Hold(L)
5 Sec:Rest
-Then-
5 Round
30 Sec:Single Arm Push-Ups Hold(R)
30 Sec:Single Arm Push-Ups Hold(L)
30 Sec:Rest
-Then-
Conditioning
50 Cal. Max Effort Row Or Cal Assault Bike
Rest:4 Min
40 Cal Row
Rest:3 Min
30 Cal.Row
Rest:2 Min
20 Cal Row
Rest:1 Min
-Immediately after –
100 Wall-Ball(9kg-6kg)
Cap time:34 Min