İsometric Strength
4 Round
20 Sec:Star Plank(R)
10 Sec:Rest
20 Sec:Singel Leg Wall-Sit Hold(R)
10 Sec:Rest
20 Sec:Star Plank(L)
10 Sec:Rest
20 Sec:Single Leg Wall-Sit Hold(L)
10 sec:Rest
-Then-
MetCon
Every 4 Min for 20 Min(5R)
4O Double Unders Or 40 Single
20 Wall Ball(9Kg-6Kg)
10 Power Snatch(40Kg-30Kg)