Shinobi
4 Sets
HSPU/Z-Press/Band press down
RDL 8-8-8-8 ALT Pullups
E90 x6 2 P.Clean, 1 P. Press,5 Front Squat
30 Sec Situps
30 Sec Hollow ROcks
30 Seconds Flutter Kicks
3 mins/1min
Row for Cals
12 Burpees/KBS/Wallballs
10 Press/ Pullups
Fitness
4 Sets
Pushups/Z-Press/Band press down
RDL 8-8-8-8 ALT Pullups
E90 x6 2 P.Press, 1 P. Jerk 5 Front Squat
30 Sec Sit-ups
30 Sec Hollow ROcks
30 Seconds Flutter Kicks
3 mins/1min
Row for Cals
12 Burpees/KBS/Wallballs
10 Press/ Pullups
MD and Matt