חמישי 5.9.24

Strength:

Front Squat

6-5-5-3-3

8 Ring Dips After Each Set

Conditioning:

15 min EMOM

1) 16 Wall Ball

2) :45 Shuttle Run

3) 6 Slam Ball

4) :30 Bike Sprint

5) 12 GHD / W. Sit Ups

+2 Reps Each Round

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Endurance

Part 1 :

5 Rounds

10 Cal Row

20 V - Ups

30m OH Plate Walking Lunges

Part 2 :

AMRAP 10min

10 Burpees

100M Run

-2Min Rest-

For Time

Same Rounds As Part 2

10 Burpees

200M Run