All Levels

Strength

Strength
A) Work for 15 Min

A1 Landmine rows 6-8 ea
A2 hanging for 30-45 sec
A3 One arm bench press 6-8 ea
A4 Power plank 15 sec

Metcon
B) Perform 4 rounds for time -rest 1 Min between sets

2x10m heavy Sandbag carry
30 unbroken WBS 10/6kg
30 unbroken KBS 24/16kg
2x10m sprint