שני 23.1.22

Strength :

Shoulder Complex x 3

2 Shouler Press

3 Push Press

4 Push Jerk

Rest 1:30Min - 2:30Min

Condtioning :

AMRAP 5Min (2-4-6-etc.)

Front Rack Lunges

Front Squat

Rx - 40kg / 30kg

-Rest 2Min-

AMRAP 5Min (5-10-15-20-etc.)

Double Unders

100M Run

-Rest 2Min-

AMRAP 5Min (10-20-30-40-Etc.)

Russian Twist

Weighted Sit Ups

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Endurance :

EMOM 30Min

1) 60 Double Unders

2) 15 Sit Ups

3) 10 Burpees Box Jump

4) 16 Goblet Lunges

5) 12 Cal Row / Bike

6) Rest