חמישי 11.8.22



Strength :

Bench Press

10 - 8 - 6 - 5 - 5

Between Set

Between 10 - 15 GHD Sit Ups


Conditioning :

EMOM 16Min

1 ) 35 Sec Shuttle Sprint (30m)

2 ) 9 Knee To Elbow

3 ) 35 Sec Handstand

4) 9 Strict Pull Ups

* ADD 5 Sec For Rounds 1 & 3

** ADD 3 Reps For Rounds 2 & 4

Cash Out : 2 Min Side Plank (1Min Each Side)

 

Endurance 18:00 / 19:00 / 20:00

Cash In : 2Min Plank

5 Rounds (2 Hand DB OR KTB)

200M Weight Run

30 DB Hang Power Clean

20 DB Squat

10 DB Press

Cash Out : 2Min Plank