İsometric&Explosive Strength

5 Round

30 Sec:Wall-Sit Hold

30 Sec:Jump Squat

1:30 Min:Rest

-Then-

Strength&Conditioning

21 Min Emom (7R)

1.Min:8 Body Weight Or Bw 3/4 Bench Press

2.Min:12 Cal Assault Bike Or 15 Cal.Row

3.Min:Rest