Core Strength 

4 Round 

 Plank:1:30 Min 

 Rest:1 Min

-Then-

5 Round 

15 Sn: Bar Hanging L-Sit Hold

30 Sn :Rest

-Then-

Dumbbell Conditioning 

Every 4 Min For 20 Min(5R)

10 Dumbbell Power Snatch Rıght each arm(22,5kg-10kg)

10 Dumbbell Overhead Split Squat Rıght each(22,5kg-10kg)

10 Dumbbell Power Snatch Left each arm

10 Dumbbell Overhead Split Squat Left each arm