שישי 27.6.25

Conditioning :

Team OF 2

20 Rounds

Partner 1 :

4 Deadlift (100/70kg)

8 Pull Ups

12 ABMAT Sit Ups

Partner 2 :

4 Power Snatch (50/35kg)

8 Goblet Lunges

12 ABMAT Sit Ups

*A new round begins when the working partner starts their sit-ups

*Switch roles after completing 5 full rounds in your current role (total of 10 rounds per partner)

Scale Up :

Rx : Convert ABMAT Sit Ups To GHD Sit Ups

Rx+ : Convert F.R Lunges To Over Head Squat

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STRONGMAN Strength :

Bent Over Row

15-15-15

Rest 2-3 Min Between Sets

Team of 2 – You Go I Go

3 Rounds

1Min Work 30sec Rest

Landmine Squeeze Press / Push Up Hold

Sled Pull / Plate Front Raise Hold

Medball Russian Twist / Banded Plank

Dual DB Curtsy Lunges / GHD Back Ext. Hold

Finisher :

3-4 Sets

4-8 Weight Pull Ups (Light Weight)

4-8 Ball Slam Pause (3Sec Above Head)