1.Warm up

Run

 

2.Mobility

Hamstring

 

3.Skill

Tempo Squat

 

4. Interval

3 Round DP Total Rep

3min ON / 1min off

20/16 cal Row

Max Devil Press One Arm Alt (22.5/15)

 

 

5. Strength + Interval

3 Round Total Rep

1min On/ 3min Off

Max Back Squat (135/95)