W.O.D.:
Strength: 5 sets: every 2:00min.
5 Back Squats %78
40-45 sec Wall sit Hold
Metcon: Team of 2:
İ.G.Y.G.
3 Rounds:
15/12 cal Ergo
12 Toes2Bars
8 Box Get Overs (120cm)
Rest 2min.
For Time
50 cal Ergo
50 Toes2Bars
30 Box Get Overs (120cm)
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Hips Dont Lie
Strength: 4 sets: time Cap 15min.
10+10 Cossac Squats (RPE-7)
8+8 Defic. Bulgarian Split Squats (RPE-6.5)
Middle Work: 3 sets: time 20min.
- Single leg BB RDL 8+8
- GHD Hip Ext. w/weig. KB
- Hip Thrust 15
- Band. Kick Backs 12+12
Core:
Strength Class
Deficit Deadlift
%55 2×8
%65 2×6
Close Grip Bench Press
%65 2×8
%75 2×6
3×12 Superset
Barbell Upright Row
Banded Lat Pull Down
2×12 Superset
GHD Sit Up
GHD Back Extension
3×12 Superset
DB Cuban Press
DB Lateral Raise