Strength&Conditioning

Every 3:30 Min For 21 Min((6R)

12 Cal.Assault Bike 15 Cal Row

10 Double Kb Front Rack Squat(24Kg-16Kg)

8 Double Kb Push Press(24Kg-16Kg)

-Then-

Core Strength

Every 2:30 Min For 12:30 Min(5R)

21 Sit-Up

15 Sec:Hollow Hold

9 V-Ups