שני 12.12.22

Strength :

Snatch Balnace

4-3-3-3-3

Condtioning :

Every 2:30min Until Fail (12Min)

200M Run

10 Toes To Bar

ADD Every Round 1 Exercise

2) 10 Weight Sqaut Jump

3) 10 V - Ups

4) 10 Pull Ups

5) 10 Box Jump Over

6) 10 Hand Stand Push Up

Punishmant :

Round 2) 40 Cal Row / Bike + 40 GHD Back Ext.

Round 3) 30 Cal Row / Bike + 40 GHD Back Ext.

Round 4) 20 Cal Row / Bike + 40 GHD Back Ext.

Round 5) 10 Cal Row / Bike + 40 GHD Back Ext.

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Endurance

Part 1 - Cardio

4 Rounds

400M Run (High Pace)

1:30Min Rest

Part 2

AMRAP 15Min

20 Box Jump

20 Goblet Lunges

20 Burpees

20 Goblet Squat

20 Weighted Sit Ups