W.O.D.:
Strength: 3 sets: every 3:00min.
- BB Back Rack Box Step Ups. 5+5 (RPE-6.5)
- Split Stance Hold 15+15sec.
Metcon: Team of 2: I.G.Y.G.
10 Rounds: each 5 Rounds.
6 BB Graund To Overhead
8 Pull Ups
10 Burpee Over BB
Core: 2-3 sets:
15 sec. Hollow Hold
10+10 Side V-Ups
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Hips Dont Lie
Strength A: Cap 15 min. 4 sets.
- BB Hip Thrust : 8- Band. Ass. Full reps/ 8- Bounced /15sec. Hold.
- BB Sumo Romanian Deadlifts 10-12 reps
Strength B : Cap 15 min. 3 sets:
- Band. Abduct. 12+12
- Band. Kick Back 12+12
- Bench Ass. Frog Kicks 15
- Later. Weig. Box Step Ups 8+8
Tabata:
KB Swing
Squats to side2side
Alt. Jack Knives
Flutter Kicks
Strength Class
Deadlift
%75 2×8
%85 2×4
Overhead Press
%80 2×4
2×12 Superset
Incline DB Bench Press
Chest Supp. Y Raise
2×6-12 Superset
Dragon Fly
Weighted Sit Up
2×12 Superset
Bulgarian Split Squat
Banded Hamstring Curl