Strength

Every 2 Min For 16 Min(8R)

10-10-7-7-4–4-1-1(%60-70-80-%80+)

Front Squat

-Then-

Multi-Strength 

Every 4 Min For 20 Min(5R)

10 FloorPress

30 Sec:Ring  Hıgh Plank Hold

10 Kb Bent Over Row

15 Sec: Supinated 

Grip Chin -Up Hold