Strength
Every 1:30 Min For 13:30 Min(9R)
Front Squat
10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65)
Then-
MetCon
18 Min Emom
1.Min:14 Alt Dumbbell Power Snatch(R1-L2)
2.Min:75 Double Unders Or 75 Single jump Rope
3 Min: Rest
Core Strength
9 Min Emom(3R)
1.Min:40 Sec Plank
2.Min:40 Sec Side Plank(R)
3.Min:40 Sec Side Plank(L)