Strength
Every 1:30 Min For 7:30 Min(5R)
10 Steps Barbel Behind Neck Back Lunge (BS%50-%45)+ 8 Back Squat
-Then-
Strength&Conditioning
Dork
6 Round For time:
60 Double-Unders Or 80 Single Jump rope
30 Kettlebell swings(24kg-12kg)
15 Burpees
Cap time:30 Min