3 Rounds
6/6 DB Straight arm Situps
Rest 30 sec
8/8 Box Hip Opener with KB
Rest 30 sec
15 KB Sumo Jump
Rest 30 sec
10 Laying Medball Pullover
Rest 90 sec
TEAM OF 2
Every 2:30 x 4 set
Atlet 1: 8 Bench Press @60-70% 1 RM
+3 Bench Press 30X1
Atlet 2:
80 m Farmers Walk
TEAM OF 2
Every 2:30 x 4 set
Atlet 1: 8 Front Squat @50% 1 RM
+3 Front Squat 30X1
Atlet 2:
200 m Easy jog