Strength
A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca
8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg)
A2) Her 3:00 Dakika İçinde 9 Dakika Boyunca
8 Barbell Hip Thrust (Choose heavy)
WOD
9 AMRAP:
2-4-6-8-10-12-….
Alt. Devils Press
Single Arm Dumbbell Overhead Reverse Lunge
Rx; 20/12,5 kg
Score; Total Reps
***
Accessory
3 Sets for Quality:
30 second plank hold (elbows)
15-Meters Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
15-Meters Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups
*Rest 1′ between sets