SPORT
for time run 1000m, 21-15-9 reps of wall ball, push ups, run 1000m, 40-30-20-10 reps of american swings, sit ups
ADVANCE
1. A. overhead squat 5-3-2-2 B. hang squat snatch 2-2-2
2. for time run 1000m, 10 ring muscle up, 20 hspu, 30 t2b, 40 hand release push ups, run 1000m
3. core training, ghd, plank, L-sit
