Strength&Conditioning
Every 4:30 Min For 22:30 Min(5R)
15 Cal Assault Bike Or 18 Cal.Row
12 Chest to Bar Pull-ups
9 Thrusters(50Kg-40Kg)
-Then-
İsometric Workout
Every 2 Min For 10 Min (5R)
30 Sec:Plate Wall-Sit Hold
20 Sec:Bottom Push-Ups Hold
15 Sec:V-Up Hold