Warm Up
4 Rounds
8 Hand Release Push Up
10 Ring Row
10 Frankstein Walk
16 Alternate Lunge
Conditioning
Every 6' for 4 round
600m Row*
Shuttle Run*
20 Burpee Pull Up
*While one rows, the other run.
WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...
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