חמישי 12.11.26

Strength :

Super Set x 4

5 Bench Press (75-80% From RM1)

20Sec Bottom Push Up Hold

*Rest 2-3Min Between Sets

*Use Spotter For Bench Press

Conditioning :

For Time

10 Rounds

Cal Row : 15-14-13-12-11-10-9-8-7-6

Dual DB Thrusters : 10-9-8-7-6-5-4-3-2-1 (17.5/12.5kg Each)

6 Push Ups Each Round

(W : 12-11-10-9-8-7-6-5-4-3)

Scale Up :

Rx+ : DB 22.5/15kg Each

Rx++ : 6 Ring Dips Instead Of Push Ups

Accessory – Arms

3 Rounds For Quality

15 DB Biceps Curl

12 Banded Triceps Push Down

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Endurance

AMRAP 10Min

200m Row

20 Wall Ball

AMRAP 10Min

200M Run

20 Push Ups

AMRAP 10Min

15/12 Cal Bike

20 V-Ups