שישי 22.12.23

Conditioning:

Partner WOD

IGUG

40 Rounds

5 Wall Ball

3 Push Ups

1 Heavy P. Clean (85-90%)

Every 4:00 = 200m Run Together

Start With Run

COOLDOWN:

Spine Rehab Tabata

1- Jefferson Curl

2- Bird Dog

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Strongman:

Back Rack Lunges

6R-6L x5

Rest 1-2Min

Conditioning :

30 sec Work / 15 sec Rest x8

1) High Box Step Up / Bike

2) Muscle Clean & Press / Burpees Over Bar

3) Sandbag OH Lunges / Sandbag Run

4) Knee To Chest / Mountain Climber

5) 1 Arm Plate Farm Carry