a. Walking Lunge 20 x 3sets 185/205/225 b. 4sets ( Super Set ) 10 DB Bench Press (50/70/80/90) 10 Strict Pull Ups c. EMOM 40 min 1 - 18 Cal Row min 2 - 12 Wallball + 6 L- Bo Box Jump Over min 3 - 18 Shuttle Run min 4 - 12 Wallball + 6 L- Bp-Box jump over min 5 - 18 Shuttle Run(7.5m) min 6 - 6 L- Bo Box Jump Over + 12 Wallball min 7 - 18 Cal Row min 8 - Rest Done