Warm Up: EMOM:
1) 10/7 Cal
2) Jump Rope
3) Plank (30 sec pillar/ 30 sec Plank Taps)
4) Flutter kicks
5) Farmer carry (light)
Performance: Bench Press for load:
Bench Press 8-8-6-6-4-4
4 rounds
400/300m Row or 300m Run (buy in each round)
then
2 rounds
5 pull ups
10 Push Ups
15 Sit Ups
Fitness: 3-4 sets building
8 Db Bench
10 Lat Pull Down
12 Tri Cep Pull Down
3 Rounds
1:30 Stations
:30 rest b/t Stations
No Rest b/t Rounds
Station 1
1:00 Box Jumps
:30 Plank
Station 2
1:00 Wall Balls
:30 tuck Hold
Station 3
1:00 Alt DB Snatch
:30 Plank
Station 4
1:00 Jump rope
:30 Tuck Hold