שישי 17.7.26

Conditioning :

For Time 120 Double Unders 90 Sit Ups 60 Pull Ups 50 Dual KTB Box Step Ups (20/12kg) 30 Dual Devil Press (22.5/15kg) Every 4Min, Including 0:00: 200m Run *Continue Where You Left Off

Scale Up :

Rx+ : 150 Double Unders Rx++ : Chest To Bar / GHD Sit Ups

Accessory :

3-4 Rounds For Quality 15 DB Pull Over 10 Scap Pull Ups (2sec Hold On Top)

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STRONGMAN

Strength : Back Squat 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets 4 Rounds 12 Barbell Zercher Lunges 1Min Wall Sit Marches Rest 2Min 4 Rounds 20m Sled Rope Pull 1Min Pizza Plate Hold Rest 2Min Finisher : 100 Banded Leg Curl 100 Standing Calf Raise