שישי 16.2.24

Strength:

6 min EMOM

Pull up Bar Complex:

1 Muscle Up

2 C2B

1 Muscle Up

2 T2B

Scale Down:

1 Pull Up / Jumping Pull Up

3 Kip Swing

1 Pull Up / Jumping Pull Up

3 T2B

Conditioning: (20 mins)

Buy in: 800m Run / 50 Burpees

21-15-9

HSPU

GHD Sit Ups

Plate G2OH

Cash Out: 800m Run / 50 Burpees

Bicpes FINISHER: x 2-3 Sets

21 Bicep Curls ( 7 + 7 + 7)

15 Sec Hold

15 Sec Hammer Hold

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Strongman

Strength

Push Press

Warm Up Set 10-8

8-8-6-6-6

Conditioning :

5 Rounds (40 Work / 20Sec Rest)

1) Muscle Clean

2) Single Unders

3) KTB Dual Over Head Farmer Walk

4) Box Jump Over

5) Front Squat

6) Jumping Jack

Finisher :

Super Set x3

20 1 Leg Romanin DL

20 1 Leg Heel Raises

*(10R/10L)