W12D4

“3 Kişilik Takım Antrenmanı”

24 AMRAP:

Max Cal Ergo

10-20-30-40-….

Alt. Hang Dumbbell Snatch (30/25 kg)

High Box Jump Overs (75/60 cm)

*Partnerler herhangi bir sıraya bağlı kalmadan, diledikleri gibi değişim yapabilirler.

Score: Ergo Cal + Total Reps

Accessory
Part/1
3 Sets
10 Dual DB Bicep Curl
Max Banded Tricep Ext.
*RPE 8/10 for both movements
(rest 1-2 minutes between sets)

Then,

Part/2
3 Sets
20 Banded Hammer Curl
20 Triceps Pushdown with Barbell on a Bench
*Use a slightly hard resistance band
(rest 1-2 minutes between sets)