Friday the 27th of July

Midline : 6 mins 

20 sec Flutter kicks 

10 Sec Hollow Hold 

20 Plank Leg raises ( 10 R + 10 L )

Strength : 12 mins 

1 Sled Push 

1 Farmer Carry 

1 Walking Lunge with DB ( 15 m )

4 Bench Press @70-75%

6 Strict Chins 

6 Dips 

200 m run with wall ball 

Condtioning : 4ds  of 30/30 

Slamball

Single KB or DB Press ( Alt every 5 reps )

High Box Jump