
Warm Up:
2 Rounds
1-min Bike
10 V up
5 Burpees
Then
30 Air squat
Conditioning:
Every 8 -minutes X 4 Rounds
3 Rounds
10 KB Goblet Squat 24/16 kg
5 Burpees T2B
InTo
3 Rounds
10 KB American Swing
10M Sprint Shuttle Run
Core :
A. Banded Half kneeling press + Twist
3 Sets , 15+15/ Side
B. Pike On Swiss Ball Or Rower
3 sets , 15 Reps