חמישי 25.6.26

Strength :

Deadlift 4-4-3-3-3 Rest 2-3Min Between Sets

Conditioning :

AMRAP 4Min x4 3 Wall Walk 12 Sumo Deadlift (80/55kg) 12 Burpees Over Bar 12/9 Cal Bike *Rest 1Min Between AMRAP *Pick Up Where You Left

Accessory :

3-4 Rounds For Quality 12 Barbell Good Morning 12 GHD Back Ext.

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ENDURANCE

Mogadishu Mile 4 Rounds For Time 19 Single-Arm Kettlebell Ground-to-Overheads (24kg/16kg) 19 Single-Arm Kettlebell Front Squats (24kg/16kg) 19 Single-Arm Kettlebell Push-Ups (each hand) 400m Kettlebell Run Advanced 35-45 minutes Intermediate 45-55 minutes Beginner 50-60 minutes