Strength&Conditioning 

Every 4 Min For 20Min (5R)

30 M Dumbbell Walking Lunge(17,5kg-8kg)

(1 OH, 1 in Front Rack)

10 Bar Muscle Ups Or 10 C2Bar Pull-Up

-Then-

Core Strength 

5 Round 

40 Sn:Plank

20 Sn:V-Up

Rest:1 Min