W.O.D.:

Strength: 4 sets: every set in 2:30 min. (RPE-7)

BB. Front Rack Reverse Lunges R-8 L-8

Air Squats 12-15 reps

Metcon: (1:1) 4-Rounds:

3min ON/ 3min OFF:

200/150m Ergo

15 – Wall Balls (9/6kg)

İn The Remen.Time: Max. reps Ch2B /Pull Ups (rx: M.U.)

Core: 2-3 sets:

20 Hollow Rocks

16 Alt.V-ups

12 Crunches

Strength Class

Deadlift
4×6 reps %85

Close Grip Bench Press
4×6 reps %80

Front Squat
3×10 reps % 75

3×12 Superset
DB Incline Bench Press
DB Incline Row

3×12 Superset
Weighted Bulgarian Split Squat
Banded Face Pull