Strength
Every 1:30 Min For 7:30 Min(5R)
8 Overhead Squat
-Then-
Every 2:15 Min For 11:15 Min(5R)
10 Weight Paralel Bar Dips
10 Bent Over Barbell Row
-Then-
Core Strength&Control
Every 3 Min For 15 Min(5R)
10 Barbell Turkish Sit-Up
30/20  Sec:Seat L-Sit Hold
30/20  Sec: Hollow Hold