Strength
Every 2 Min For Min 10 Min(5R)
Bench Press
10 Reps(%60)
8 Reps (%65)
6 Reps (%70)
4 Reps (%75)
2 Reps(%80)
-Then-
Conditioning
6 Round
45 Sn Max Cal Row
1:15 Min:Rest
45 Sn:Max Cal.Assault Bike
1:15 Min:Rest