ראשון 31.5.26

Stability :

3 Sets: 6 Reps Tempo 3sec Up 3sec Down Rest 1:00-2:00 L1 Standing Dual DB Press L2 Seated Dual DB Press on Box L3 Single-Arm Z Press L4 Dual DB Z Press

Conditioning :

AMRAP 16Min 10 Single DB Hang Clean & Jerk (22.5/15kg) 12 Box Step Over 14 Sit Ups 200M Run

Scale Up :

Rx+ : DB 30/22.5kg Rx++ : 400M Run

Accessory :

3-4 Rounds 12 Dual DB Lateral Raise 12 Dual DB Front Raise 30Sec Hollow Hold