חמישי 16.11.23

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

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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