שני 28.3.22


Strength :

Front Rack Lunges

6 - 6 - 6 - 6 - 6

Between Set :

10 2 Hand DB Row

Condtioning :

4 Rounds

15 Wall Ball

15 GHD Sit Ups

5 Power Clean (60kg / 45kg)

5 Power Jerk (60kg / 45kg)

 

Enduracne 20:00 / 21:00

For Time

100m Run

200m Run

300m Run 400m Run 300m Run 200m Run 100m Run *Between Running 5 Burpees Pull Ups - Rest 2 Min -

2 Rounds

20 Double Unders

20 KTB Goblet Squats 26/18 kg

30 Double Unders

30 KTB Sumo DL High Pulls 26/18 kg

40 Double Unders

40 KTB Swings 26/18 kg