חמישי 27.7.23

Strength:

Warm Up Set

15-12

Front Squat

12-10-8-6

Rest 1-2Min Between Set

Conditioning:

21-15-9

Toes To Bar

60m Shuttle Run

-2:00 Plank-

9-15-21

Dual Devil Press

100m Farmer Carry

Cash Out : 2Min GHD Back Ext. Hold

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Endurance:

Part 1

4 Rounds

200m Row

30 Sec Rest

400m Run

30 Sec Rest

600m Bike

1Min Rest

4 Tabata (18:20)

1) Russian Twist

2) GHD Back Ext.

3) Farm Walk

4) Double Unders

Rest 1Min Between Tabata