A. Skill
Choose one from the list and work your strength for 15 min
1. Heavy Ring Dips
2. Strict Hspu
3. Strict Hollow Pull ups chest to bar
4. Pistols
5. Strict Toes to bar
B. Conditioning
3rnds of
On the 4th minute
Run 400mt + 20 Swings
Rest as needed
3 rnds of
On the 2nd minute
20 wall balls + 50 du
C. Finish with some core exercises
Hyperextensions and Renegade rows 20-15 reps
Choose one from the list and work your strength for 15 min
1. Heavy Ring Dips
2. Strict Hspu
3. Strict Hollow Pull ups chest to bar
4. Pistols
5. Strict Toes to bar
B. Conditioning
3rnds of
On the 4th minute
Run 400mt + 20 Swings
Rest as needed
3 rnds of
On the 2nd minute
20 wall balls + 50 du
C. Finish with some core exercises
Hyperextensions and Renegade rows 20-15 reps
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