A) Her 2,5 Dakika İçinde 10 Dakika Boyunca (%75 of 1RM Front Squat)

1. 6 Back Squats + 5 Front Squats
2. 5 Back Squats + 5 Front Squats
3. 4 Back Squats + 5 Front Squats
4. 3 Back Squats + 5 Front Squats

B) 8 DK EMOM

1. 9R+9L Bulgarian Split Squat
2. 12 Dumbbell Glute Bridge (Heavier is better!)

C) METCON

For Time (18′)

3 Set

18-12-6
Alt. DB Snatch (22.5-10kg)
Hand Release Push-Up
Toes to Bar/V-up

Her set sonrası 1 dakika dinlen!