חמישי 16.10.25

Strength :

Bench Press

5-5-5-5

Between Set

12-20sec Tempo Push Up

(Slow Eccentric + Slow Concentric)

Conditioning :

1) 3 Rounds

12 Goblet Front Lunges (32/24kg)

12 Hop Over KTB

-100M Run-

2) 3 Rounds

10 Goblet Front Lunges

10 Hop Over KTB

-200M Run-

3) 3 Rounds

8 Goblet Front Lunges

8 Hop Over KTB

-300M Run-

Scale Up :

Rx + : Convert KTB To Barbell (43/28kg)

Rx++ : ADD 3 Rounds : 6 Front Lunges 6 Hop Over Bar -400m Run

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ENDURANCE :

2 Sets of the following sequence:

In each set, complete 3 rounds of every station:

1) 200M Run + 5 Power Clean (80/52kg)

2) 200M Ski + 5 Toes To Bar

3) 200M Row + 5 Push Press (50/35kg)

4)10/8 Cal Bike + 5 Muscle Ups

*After finishing all 4 stations thats 1 full set.