חמישי 29.1.26
- Or Ran
- לפני יומיים
- זמן קריאה 1 דקות
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
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
תגובות