Strength
4 rounds of:
10 bench press (70%)
30 seconds handstand hold
15 seconds chin ups hold
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
20 push ups hr
15 wall balls (9/6kg.)
8 box step with dumbbells
Rest 3 minutes then:
3 rounds of:
20 ring dips
10 shuttle run
10 pistols
Rest 3 minutes then:
3 rounds of:
10 burpee to target
40 seconds ring hold on push up position
15 chin ups
Core
50-40-30
russian twist
30 seconds star plank
Cash Out
1 minute plank
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