Strength
Her 3:00 içinde 15:00 Boyunca (5 Sets)
10 Back Squats (rpe 6-7)
10 Dual Dumbbell Strict Shoulder Press(rpe 6-7)
WOD
“50-30-10”
For Time:
Sit-Ups
Goblet Reverse Lunge (22.5/15 kg)
Push Ups
Acc:
3 Sets
10 Reverse Grip Barbell Row (rpe 6)
10 Bench Dumbbell Fly (rpe 6)
rest 1:00-1:30 btw sets
Hyrox Class – 18:30
WOD
20 AMRAP
25 Cal Ergo
10 Burpee Box Jump Over
10 Kb Swing
5 Thruster (30/20kg)
15 EMOM
1st: 60m One Db/Kb Front Rack Carry (R-L)
2nd: 20 Alt V-Ups
3rd: 20 Marcing Plank
4th: 15 Barbell Biceps Curl
5th: 12-15 Barbell Triceps Extension