שני 29.9.25

Strength :

Weighted Pull Ups

3-3-3-3-3

Conditioning :

Every 3Min x6 Rounds

22/16 Cal Row

10 Deadlift (80/65kg)

Scale Up :

Rx+ 24/18 Cal Row

Rx++ :26/20 Cal Row

Mobility :

8Min Mobility (10Sec Switch)

2MIn Quadruped Thoracic Mobility

1Min Lateral Raises On Floor (5sec Hold)

1Min 90° Lateral Raises On Floor (5sec Hold)

2Min Upside Down KTB Hold

2Min PVC Overhead Squat

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ENDURANCE :

2 Rounds

700M Row

6 Box Jump

6 Thrusters (50/35kg)

6 Chest To Bar

6 Power Clean (70/45kg)

6 KTB Swings (32/24kg)

6 Toes To Bar

6 Deadlift (80/55kg)

700M Run