Strength
Every 1:45 Min For 14 Min(8R)
7-3-7-3-7-3-7-3(%65-%80)
Back Squat
-Then-
Upper Body Strength
Every 3:30 Min For 17:30 Min(5R)
10 Dumbell Arnold Press
12 Bent-Over Dumbbell Row
14 Paralell Bar Dips
-Then-
Core Control &Strength
5 Round
20 Sec:Single Dumbbell Hollow Hold
40 Sec:Rest