Core Control&Isometric Strength 

4 Round 

30 Sec:Star Plank(Rıght)

30 Sec:Rest

30 Sec:Star Plank(Left)

30 Sec:Rest

-Then-

Strength 

Every 1:30 Min For 9:30 Min(6R)

Front Squat

3-1-3-1-3-1(%75-%80-%75-%85-%75-%90)

-Then-

MetCon 

Every 3 Min For 15 Min(5R)

9 Double Dumbbell Thrusters

50 Double Unders Or 70 Single Jump

9 Double Dumbbell Thrusters