W.O.D.:
Strength: 4 sets: every 2 min.
- Overhead Hold 15 sec.
- Strict Press 4 resp
- Push Press 8 resp
Metcon: (1:1) 4 Rounds:
3min.Work/ 3min.Rest.
150m ergo
10 BB Thrusters
in the Rem.Time: Max. Strc.pull ups/ Aust.Pull Ups
Core: 3 sets: For time.
- S.Arm DB/KB sit ups R8+L8
- Jack Knives 20
Strength Class
Deadlift
(hold for 3 seconds below the knees)
%60 3×6 Reps
Bench Press
%65 3×8
3×12 Superset
Single Leg KB RDL (each)
Bulgarian Split Squat (RPE 6)
3×12 Superset
Weighted Push Up
Weighted Russian Twist (each)