Strength

Every 1:30 Min For 7:30 Min (5R)

8  Overhead Squat

-Then-

Every 3 Min For 15 Min(5R)

10 Barbell Bent Over Reverse Grip Row

12 Paralel Bar Dips

15 Push-Ups

-Then-

Isometric Strength

4 Round

1 Min:Wall-Sit Hold

1 Min:Plank

1 Min:Rest