Shinobi
Z Press 10-8-6-5-4
Ghost Sets (Back Squat)
KB Side Step Ups 3×8
ALT HSPU
Banded Trunk twist (3×8) ALT
30 Sec Plank (each round switch side)
Run 400m +
3rds
21 KBS
15 Pullups
9 Back Squats
6 Hop Over Burpees
+
Run 400m
Fitness
Z Press 10-8-6-5-4
Ghost Sets (Back Squat)
KB Side Step Ups 3×8
ALT Pushups
Banded Trunk twist (3×8) ALT
30 Sec Plank (each round switch side)
Run 400m +
3rds
21 KBS
15 Pullups
9 Back Squats
6 Hop Over Burpees
+
Run 400m
Coach giving you the finger point