Strength

Every 2:15 Min For 15:45 Min(7R)

Back Squat

12-10-8-6-8-10-12(Rpe 5-6-7-8)

-Then-

Every 3 Min For 15 Min(5R)

9 Barbel Strict Press(Rpe 4-6)

12 Plate Deficit Push-Ups(20Kg)

15 Kb Swing(24Kg-16Kg)

-Then-

Core Strength

Every 2:30 Min For  10 Min(4R)

9 Hollow Rock

12 Alternate V-Up(R1-L2)

15 Sec:Hollow Hold