שישי 29.8.25

Conditioning :

Every 3Min x10 Rounds

3 Deadlift (100/70kg)

6 Handstand Push Ups

9 Burpees Over Bar

Scale Up :

Rx+ : 120/90kg

Rx++ : 140/100kg

Mobility 7Min Flexibility: (10Sec Switch)

2Min Couch Stretch 3Min Pancake Stretch 2Min PVC Lat Stretch / Banded Lat Stretch

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Strongman

Strength:

6 Rounds

8–12 Bent Over Row

Conditioning:

6 Rounds

5 D-Ball Slams

10 Landmine Cossack Squats

20 Battle Rope (2 Hands at the Same Time)

30m Unbalanced Dual DB Farmer Carry

Rest 2 Min

Finisher:

Hercules Challenge