Why not give mita_ejde@yahoo.se some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Scorpion ·	10 reps
Scapular pullups · Shoulders	6 reps
Bottom up press - Kettlebell · Shoulders	6 x 8.0 kg
Bottom up press - Kettlebell · Shoulders	6 x 8.0 kg
Y raises - Dumbbells · Shoulders	8 x 3.0 kg
Mobility - Scorpion ·	10 reps
Scapular pullups · Shoulders	6 reps
Bottom up press - Kettlebell · Shoulders	6 x 8.0 kg
Bottom up press - Kettlebell · Shoulders	6 x 8.0 kg
Y raises - Dumbbells · Shoulders	8 x 3.0 kg
Bent over row - Barbell · Back	6 x 35.0 kg
Pushups in rings/ TRX · Chest	8 reps
Bent over row - Barbell · Back	6 x 40.0 kg
Pushups in rings/ TRX · Chest	8 reps
Bent over row - Barbell · Back	6 x 40.0 kg
Pushups in rings/ TRX · Chest	8 reps
Row + rotation - Cable · Back	8 reps
Row + rotation - Cable · Back	8 reps
Tricep extensions on bar · Triceps	6 reps
Dips in rings, banded · Chest, Triceps	4 reps
Row + rotation - Cable · Back	8 reps
Row + rotation - Cable · Back	8 reps
Tricep extensions on bar · Triceps	6 reps
Dips in rings, banded · Chest, Triceps	4 reps
Row + rotation - Cable · Back	8 reps
Row + rotation - Cable · Back	8 reps
Tricep extensions on bar · Triceps	6 reps
Dips in rings, banded · Chest, Triceps	4 reps

Block 1 perform_lap_for 5 min
Ab roll out - Barbell · Abs	4 reps
Hip hop plank · Abs	10 reps
Farmers carry, pinch plate · Abs, Back	15 reps