A) Strength (15 Dk)

Isınma dahil, arttırmaya devam et! 15 dakika içinde en ağır 5 tekrar yapabildiğin deadlift kilosunu bul ve 5 set bu kilo ile bölmeden yap!

5×5 Deadlift

B) 9 DK AMRAP

3-6-9-12…

KB Headcutter

Push Up (Rx+ HSPU)

Chest to Bar Pull Up (S1: Pull Up / S2: Single Arm Kettlebell Bentover Row; 3R+3L , 6R+6L, 9R+9L…vb)

C) Accessory

3 SETS:
8-10 DB Hip Thrust on Bench (X111)
Rest 15-30s
8 Lateral high box jump / 4R+4L
Rest 15-30s

Gymnastics Class

Tempo Bench Press (RPE 7)
3×8 (31X1 Tempo)
End of Each Sets 10 DB Push Up

6 AMRAP
10 V-Up
10 KB/DB Gorilla Row
10 KB/DB Floor Press

Teams of 2
18 AMRAP
20 Narrow Pull Up
16 Handstand Push Up
20 Bench Dips
16 Toes to Bar