4.2.2019
Warm up:
| Tabata alternating (4x) |
| Samson lunge |
| Scap push ups |
| Run 200m |
| Tabata alternating (4x) |
| Squat jumps |
| Divebomber push up |
Strength:
| [20:00] |
| Bench Press |
| 4×4 |
| (across) |
Conditioning:
| AMRAP 7:00 |
| 3-6-9-12-15-18.. |
| Alternating Pistols |
| Handstand push up |
| Rest 5:00 |
| AMRAP 7:00 |
| 3-6-9-12-15-18.. |
| Box Jump (30/24) |
| Ring dip |
| Rx+ : |
| Strict Handstand push up |
| Strict Ring dip |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pec/deltoid smash |
| 2. T-spine / Lat smash |