חמישי 24.11.22



Condtioning :

EMOM 10Min

ODD : 4 Back Squat (60%-70% From RM 3)

EVEN : 30 Sec Russian Twist *Rest 3min

EMOM 10Min

ODD : 10 Dual DB Hang Power Clean (20Kg / 15Kg)

EVEN : 30 Sec Burpees Over DB

*Rest 3min


EMOM 10Min

ODD : 3 Split Jerk

EVEN : 30Sec Bike (RPM 45 - 60 / 35 - 50)

*ADD 5Sec Every Round


Endurance :

Part 1 - Muscular Endurance

Unbroken Sets

From 20-1

Push Ups

Knee To Elbow

Part 2 - Cardio

8 Rounds

100M Run

5 Burpees Box Jump Over