שני 26.6.22


Strength :

Bench Press

8 - 6 - 4 - 2

Last Set Drop Set

2 - 4 - 6 - 8 - 10


Condtioning :

EMOM 16Min

1) 20 V- Ups

2) 20 Wall Ball

3) 10 Burpees Box Jump

4) 10 AKTB Swing

 

Endurance 20:00 / 21:00

Part 1 50 - 40 - 30 - 20 - 10 Weight Sit Ups Wall Ball *Every 2:30Min 200M Run ** Start With 200M Run Part 2 10 GHD Back Ext. 100m Row 10 GHD Back Ext. 200m Row

10 GHD Back Ext. 300m Row

10 GHD Back Ext. 400m Row

10 GHD Back Ext. 500m Row