חמישי 29.1.26

Strength :

Bent Over Row

15-12-9-6

Last Set Drop Set

7-7-7

Conditioning :

EMOM 20Min

1) 10/8 Cal Skierg

2) 20 KTB Swings (32/24kg)

3) 100M Run

4) 20 Sandbag Lunges (30/20kg)

5) 40sec Russian Twist

Scale Up : Add 2 reps & cal every set

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ENDURANCE

Hero W.O.D Zeus

3 Rounds For Time

30 Wall Ball Shots (20/14lbs)

30 Sumo Deadlift High-Pull (35/24)

30 Box Jump

30 Push Presses (35/24 kg)

30 calorie Row

30 Push-Ups

10 Back Squats (Bodyweight)

Beginner: 50-60 minutes

Intermediate: 40-50 minutes

Advanced: 30-40 minutes