A) Her 3 Dakika içinde 12 Dakika Boyunca (4 Sets)

8 Barbell Back Rack Bulgarian Split Squat (R)
Rest 15-30 seconds
8 Barbell Back Rack Bulgarian Split Squat (L)

*Orta-hafif bir ağırlık tercih ediniz.

B) METCON (10 DK)

Part/1 “starts at 0:00”
—Every 1:30 for 3 Sets—
20x Toes to Bar
Then
Part/2 “starts at 6:00”
—Every 0:20 for 12 Sets—
5x Toes to Bar

Scaling Options for Part/1
a-)Toes to Bar (14 reps) / b-)Kipping Knees to Elbows (14 reps) / c-)Hanging Knees to Chest (20 reps)
Scaling Options for Part/2
a-)Toes to Bar (4 reps or 3 reps) / b-)Kipping Knees to Elbows (4 reps or 3 reps) / c-)Hanging Knees to Chest (5 reps)

C) 8 DK AMRAP

10 Push Ups
10 Air Squats
10 Alt. Dumbbell Snatches (25/15 kg)