W.O.D:
Strength +Hold: 5 sets every 2:30 min
15-10-5-10-15 Front Squats (% 60-65-70-65-60)
R 20 sec+ L20sec Split Squat Hold
Acc.Work: 3 sets:
14 Alt. Arm Bench Press
7 Hex Press
20-30sec. Push Up Hold
METCON: I.G.Y.G.: 10 rounds For time:
7 Burpee Sht.Run (7.5m)
15 Alt.DB Snatches (22/15kg)
30m Farmer Carry (7.5m*4)
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Strength Class
Deadlift
3×5 Reps %90
Close Grip Bench Press
3×8 Reps %80
Front Squat
2×10 Reps %55
3×12 Superset
Barbell Biceps Curl
DB Skull Crusher
3×12 Superset
DB Incline Bench Press (50cm)
DB Lateral Raise