שישי 22.9.23

Conditioning:

Partner WOD

30 Rounds for Time (35 mins)

3 Bar Facing Burpees

3 Power Cleans (Rx: 60/40)

3 Front Squats

3 Push Jerks

3 Bar Facing Burpees

Every 5:00=

100 meter Run Together

Switch after 1 round

Tabata Finisher:

- Dynamic Side Plank

- Hollow Rocks

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Strongman

Strength :

1) Front Squat

8-8-8-6-6

2)15M Sled Hand To Hand Rope Pull x5

3) T&G Deadlift

8-8-8-6-6

4) Barbell Z-Press

8-8-8-6-6

Rest Between Set 1-2Min

Medely Finisher :

1Min Plank

1Min Side Plank

1Min Side Plank

1Min Plank