A) Her 3 Dakika içinde 12 Dakika Boyunca (4 Set)

8 Sağ + 8 Sol Barbell Back Rack Bulgarian Split Squat (40-20-8 kg)

15 Heavy Dumbbell Glute Bridge (Son tekrardan sonra glute bridge hold 20sn bekle!)

B) 16 DK EMOM

1. 30-45 sn Plate Hollow Hold
2. 30 sn Max Deficit Push up + 15 sn dipte bekle!
3. 15/12 Cal Ergo
4. 15-20 Wall Ball Shot

C) 9 min AMRAP

8 Sağ + 8 Sol Dumbbell Power Snatch

16 Air Squat

16 Situp