A) Her 2.5 Dakika İçinde 7.5 Dakika Boyunca

1. 3 Back Squat + 5 Front Squat ( %70-75 of 1RM BS)
2. 3 Back Squat + 5 Front Squat
3. 3 Back Squat + 5 Front Squat

B) 12 DK EMOM

1. 18-15 Cal Ergo
2. 9 Deadlift (100-60kg)
3. 16-12 Hand Stand Pushup (S1: 8R+8L One Arm DB Z-Press)

2 Dk Dinlen

C) 12 DK EMOM

1. 20-16 One Arm Kettlebell Overhead Reverse Lunge (24-8kg)
2. 20-16 KB Upright Row
3. 8-12 Strict Supinated Pullup

D) 3 Set (6′)

1. 45 sn Sağ Side Plank 15 sn Dinlen

2. 45 sn Sol Side Plank 15 sn Dinlen