4 Kişilik Takım Antrenmanı
40′ AMRAP
Max Cal Row or Ski (switch every 20/15 cal)
Ergodan çıkan atlet;
6 Burpee Box Jump Over (75/60 cm)
8 Ring or Parallel Bar Dips (S1; 10 Bench Dips)
12 Hand Release Push Up
16 Sit Up
Scale Option for Beginners: 15/12 Cal Ergo & 3 Up Down + 3 Box Jump Over + 8 Bench Dips + 8-10 Sit Up+ 8 Knee Assisted Push Up
Score; Total Cal Ergo
Accessory Work
“bicep&tricep”
4 Sets
8-12 Standing Barbell Bicep Curl
8-12 Standing Dumbbell Tricep Extension
(slightly heavy weights for both movements)