Static Contraction&Core Control
4 Round
30 Sn:Pull-Up Bar Hold
30 Sn:Rest
-Then-
4 Round
25 Sn:Hollow Hold
45 Sn:Rest
-Then-
Strength&Conditioning
Every 3:30 Minutes for 21 Min(6R)
20 Wall-Ball(9kg-6kg)
8 Dumbbell Power Snatch, Left each arm
8 Dumbbell Power Snatch, Right each arm
20 Sit-Ups