Shinobi
Bench Press Heavy single
Crouching Tiger DB Rows
3x-8-10
Thrusters (As per Coach)
3 Mins – 15 G.Squats\KBS rest 1min
3 mins – Lat. Plate Burpees Rest 1min
3 Min – High Step ups rest 1 Min
3 Min – 5 Pullups\Pushups
Fitness
Bench Press 4x 8-10
Crouching Tiger DB Rows
3x-8-10
Thrusters (As per Coach)
3 Mins – 15 F.Squats\KBS rest 1min
3 mins – Lat. Plate Burpees (sets of 5) Rest 1min
3 Min – High Step ups rest 1 Min
3 Min – 5 Pullups\Pushups
Side Plank