5 Rounds;
00:00 – 00:03 400 m Run,
00:03 – 00:04 25/20 Goblet Squat RX 24 kg, Max Hand Release Push Ups
Lower body
Strength part
Definition part
Upper body FBB
A1.4 sets of: 6x 1 /1/2 Bench press 8 alternating grip pull ups
A2.4 sets of: 8 push ups 8/8 Single Arm Row
A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups
A4. 3 sets of: 8 chin ups 10 bicep curls 30’’ hollow hold