חמישי 20.10.22


Strength :

Tempo Bench Press 4/4/4/3/3

*4-5sec Down,2sec Pause,fast Up


Condtioning :

5 Round

15 Wall Ball Shot

12 Burpees Box Jump Over

15-12-9-6-3 Power Snatch

*TC - 18min

*Rx -40-45-50-55-60kg

 

Endurance :

EMOM 10Min

ODD : 40Sec Shuttle Run (15m)

EVEN : 40 Sec Jump Squat

EMOM 10Min

ODD : 40 Sec Burpees

EVEN : 40 Sec Jumping Lunges

EMOM 10Min

ODD : 40 Sec Russian Twist

EVEN : 40 Sec Knee To Elbow

Rest 2Min Between