W.O.D.:
Strength: 6 sets: BB Back Rack Narrow Stance Squats . Every set in 2:30 min.
8- reps BB Back Rack Narrow Stance Squats % 70-75 of 1 RM Back Squat.
METCON: (1:1) 3 sets:
4min Work/ 4 min. Rest
20/ 15 cal. Ergo
20 mtr (4* 5mtr) DB Back Rack Wolking Lunges ( 30/25kg) (25/20) (20/15)
İn the Rem.Time: Max. Burpee over DB Double Jump.
ACC.Work: 3 sets:
20-30 Weig. Calf Raises
R-8+ L-8 WindMill Banded. Raises.