Warm-up; Coaches choice 5-7 min
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Stamina Conditioning- ( 45 min cap )
60 Push-ups
60 Ab-mat Sit-ups
50 Dips ( rings, parallets )
50 Hollow rocks
40 HSPU ( off box, pike push-ups )
40 Knees to elbow ( leg raises from floor )
30 Kb Single arm chest press ( each arm )
30 V-ups
20 Kb Single arm push-press ( each arm )
20 Kb russian twist
100 Single under
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