שישי 21.11.25

Conditioning :

AMRAP 12Min

50 Front Squat (30/20kg)

40 Push Press

30 V-Ups

20 Strict Pull ups

In Time Remaining Max Shuttle Run

After 12Min Complete :

50 Wall Ball

40 Push Ups

30 Sit Ups

20 Pull Ups

30 Shuttle Run

Scale Up :

Rx+ : 40/25kg

Rx++ : Convert Strict Pull Ups To Muscle Ups

Core :

EMOM 10min

ODD : 15 V-Ups

EVEN : 30sec Flutter Kick + 5 Leg Raise

Scale Up : Add Weight On V-Ups

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Strongman :

Strength :

4 Cluster Sets

15 Deadlift (70-80%)

Rest 10-20Sec Between Clustesrs

Rest 2Min Between Sets

Drop Set x3

Pull Over

10-10-10

4 Rounds

40M Sled Backward Drag

20M Broad Jump

Finisher :

3 Rounds

AMRAP 1:30Min

5 Bench Press (60/40kg)

5 D-Ball Slam (30/20kg)