W.O.D.:
Strength: 4 sets: every 2:30min.
- İnc. Bench Press 10reps (RPE-7.5)
- Dual KB Gorilla Rows alt.Arm 16reps
Metcon: Team of 2:
18 Amrap: I.G.Y.G: ( DB: 20/15kg)
Dual DB Push Jerk 12
FrontR-Alt. Legs Reverse Lunges 10
Rope Climb 2 / Str. Chin Ups 8
Core: 3 sets:
- Side V-Ups R12+L12
- Flutter Kick 20
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Hips Dont Lie
Strength: 4 sets: 15min.
BB Back Rack Defic. Rever.Lunges 8+8
Single Leg Glute Bridges 20+20
Middle Work: 3 sets:
- Weig.GHD Hip Ext. 15
- Defic. S-Leg Hip Thrust 15+15
- Band. Monst.Walking 20 reps+ Bauns Squats 10
Core
Strength Class
Front Squat
%85 5×5
Pendlay Row
%65 3×8
3 Sets Superset
Max. Reps Banded Face Pull
Max. Reps Banded Hammer Curl
3×12 Superset
Weighted GHD Sit Up
Weighted GHD Back Ext.
3×12 Superset
DB Strict Press
DB Front Raise