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)