STRENGTH
Her 2 Dakika İçinde 14 dakika boyunca (7 Set)
7 Narrow Grip Bench Press (%70)
5 Deficit Push Ups
WOD
Team of 2
20 AMRAP (IGYG)
5 C2B Pull Ups / Pull Ups (S1: 5 Banded Pull ups S2: 10 Ring row)
15 Kb Swings (24/16kg)
30 Double Under (S1: 60 S.U)
Glute Class – 17:00
STRENGTH
A: Every 2 minute (4 Set)
8-10 DB foot elevated curstly lunges (L+R)
B: Every 2 minute (4 Set)
10-12 Cable Kick Out (L+R)
12 EMOM
1st: 10 Bench Assist Single Leg Kb RDL (R)
2nd: 10 Bench Assist Single Leg Kb RDL (L)
3rd: 10 GHD – Single Leg Hip Ext. (R)
4th: 10 GHD – Single Leg Hip Ext.(L)
3 Set
Bench Crunch W/Db
Bench Russian Twist w/Db
1 min rest btw set