20 minutes treadmill/ 3 minutes incline walking Level 15, 3.0 pace, 2 minutes running, 7.5 pace

SUPERSET:
Snatch High Pull 5x5
Banded Reverse Crunch 5x20
Decline Sit Ups 5x20

SUPERSET:
Snatch Grip RDL 4x6
Renegade Rows 4x20 (10pulls each side)

SUPERSET:
Wide Grip Lateral Pulldown 3x20
Diamond Pushups 3x10

Conditioning 5RNFT
2 Wide Grip Strict Pullups
2 Strict Chin Ups
2 Shoulder Width Strict Pullups
2 Supinated Grip Strict Pullups
Run 200m