Kasrat

Warm up

FOCUS
Sus. Row 4 sets
Shrugs. 4 sets

KASRAT
4 mins
Thrusters. 10
Burpees 12
Ball slam. 12
Push ups. 10

5 mins
Swiss ball Pike 12

6 mins
Jump Squat 15

Cool down

Warm up

FOCUS
Sumo Deadlift. 4 sets
Bridge 4 sets

KASRAT 3 rds.
Pull ups. 10
K. B. American swing 15
Triceps dip 10
Rowers 300mts

Game: Tug of war.

Cool down

Warm up

FOCUS
Drill 8 mins

KASRAT
7 barbell snatch.
7 Dumbell squat clean
7 Dumbell Push press
7 Burpees to box jump
70 sec plank

Cool down