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חמישי 16.11.23

  • orbachar3
  • 15 בנוב׳ 2023
  • זמן קריאה 1 דקות


Conditioning:

Part 1

Bike / Row / D,U

10 Sec ON / 50 Sec OFF

20 Sec ON / 40 Sec OFF

30 Sec ON / 30 Sec OFF

40 Sec ON / 20 Sec OFF

50 Sec ON / 10 Sec OFF


Rest 1:00


Part 2

EMOM x 2

Max Box Jump / Burpee To Traget at 60% Effort

Rest 00:45

Max Box Jump / Burpee To Traget at 70% Effort

Rest 1:00

Max Box Jump / Burpee To Traget at 80% Effort

Rest 1:30

Max Box Jump / Burpee To Traget at Max Effort

Rest 1:45


COOLDOWN

Endurance


5 min EMOM

7 Dual DB Squat

7 Dual DB Push Press


5 min EMOM

5 Cal Row

5 Burpees Over Rower


5 min EMOM

7 Toes To Bar

7 Pull Ups


5 min EMOM

5 Cal Bike

5 Shuttle Run (10m=1Rep)


5 min EMOM

200m Sprint


5 min EMOM

14 GHD Sit Ups


 
 
 

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