Strength 

Every 2  Min For 12:00 Min(6R)

10 Rıght Each Arm Kb Thruster

10 Left Each Arm Kb Thruster

-Then-

Gymnastic Conditioning 

50-40-30-20-10

Alternative Prisoner Jumping Lunge(R1/L2)

HandRelease Push-Ups

Cap time:24 Min