שלישי 16.6.26

Stability :

Dual DB Overhead Squat Progression 4 Sets: 6 Reps Tempo 3sec Down / 3sec Up Rest 1:00-2:00 L1 Single DB Overhead Lunges L2 PVC / Empty Hands Overhead Squat L3 Single DB Overhead Squat L4 Dual DB Overhead Squat

Conditioning :

5 Rounds 10 Dual DB Step Up (22.5/15kg) 12 Pull Ups 14/12 Cal Row

Durability :

3-4 Rounds For Quality 50m Farmers Carry 30Sec Single-Leg Glute Bridge Hold (R) 30Sec Single-Leg Glute Bridge Hold (L)

Strength :

3-4 Rounds For Quality 12 DB "Y" Raises 12 DB Pull Over