W.O.D.:
Strength : Overhead Press Complex 4 sets: every 2:30min.
- BB OverH. Hold 15sec.
- Str. Press 3 reps
- Push Press 5 reps
Metcon: Team of 2: 18 Amrap:
80 DU/ 120 SU
40 Wall Balls (9/6kg)
40 Americ. KB Swing ( 24/16kg)
Finisher Acc. Work: 2-3 sets
30 sec. High Plank Hold
Directly: 10 Push Ups
Strength Class
Tempo Front Squat
(31X1 Tempo)
%50 3×8
Tempo Bench Press
(31X1 Tempo)
%60 3×6
3×12 Superset
Banded Pull Down
DB Reverse Fly
3xMax. Reps Superset
Banded Hammer Curl
Banded Triceps Ext.