Strength
4 rounds of:
6 bench press (70%)
6 chin ups
10 seconds chin ups hold
Rest 5 minutes, then
Skills
10-15 minutes practice
rope climb
handstand hold
Rest 5 minutes, then
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
15 ring push ups
10 burpees
10/8 calories row
Rest 3 minutes then:
3 rounds of:
20 dips
10/8 assault bike calories
15 abs roller row
Rest 3 minutes then:
3 rounds of:
15 wall balls
40 battle rope
10 box jump over
Rest 5 minutes then:
Core
2 rounds of:
40 russian twist
30 side to side from plank position
Cash Out
1 minute plank
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