Strength
Her 2:30 içinde 15:00 Boyunca (6 Sets) *(rpe 6-7)
5 Weighted Supinated Grip Strict Pull-Up
5 Weighted Paralel Bar or Ring Dips
10 Reverse Grip Bent Over Row
WOD
12 AMRAP:
12 Toes to Bar
12 Push Up
12 Alt. Dumbbell Hang Squat Cleans (22.5/15 kg)
Score: Total reps
Accessory
“TheBox362 Mini-Pump –Triceps”
3-4 Rounds
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-