שני 3.10.22


Strength :

Over Head Squat

10-8-6-6-5-5

Between Set

30 Sec Hollow Hold


Condtioning :

For Time

25 Pull Ups

50 V-ups

50 HR Push up

50 Goblet Squat

25 Ring Dips

100 Double Unders

*Every Break 100M Run

 

Endurance :

Part 1

200M Row x 5

(High Pace

M = 1:45-1:55

W = 1:55 - 2:05)

Rest 2Min Between

Part 2

50 Double Unders

40 Toes To Bar

30 DB Thruster (2 Hand )

20 Burpees

400M Run

20 Burpees

30 DB Thruster (2 Hand )

40 Toes To Bar

50 Double Unders