Isometric Strength

Every 2 Min For 8 Min (4R)

15 Sec:Hanging L Sit-Hold

30 Sec:Overhead Squat Bottom Hold(20Kg-10Kg)

-Then-
Strength&Conditioning

For Time:

C2Bar Pull-Up

21-18-15-12-9-6-3

Overhead Squat(50Kg-30Kg)

14-12-10-8-6-4-2

Cap Time:30 Min