Practice & skill
10-15 minutes
butterfly pull ups
rope climb
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
10/8 Assault bike calories
15 pull ups
16 renegade row
Rest 3 minutes then:
3 rounds of:
10/8 cal row
20 ring row
7 devil presses (17,5/ 10 kg.)
Rest 3 minutes then:
3 rounds of:
50 meters sled push
20 barbell row (40/25)
15 abs roller row
Rest 5 minutes then:
Core
3 rounds of:
30 russian twist
20 side plank pulse
40 bicycle crunch
Cash Out
1 minute hollow hold
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