Strength&Conditioning 

Every 2:30 Min For 20 Min(8R)

10 Bench Press(%60) + 10 Kb Front Rack Squat(20kg-16kg)

-Then-

Core Strength 

5 Round

20 Sn:Hollow Hold Rock

20 Sn:Hollow Hold Position

20 Sn: Superman Hold Position 

1 Min:Rest