W.O.D.:
Strength: 4 sets: every 2:30min
5 Front SQuats %75
5 Strict HandStand Push Ups
Metcon: Team of 2 For Time
4-8-12-16-20-24-28-32
Devil’s Press (2*DB 20/15kg)
20/15 cal Ergo
Time Cap: 20min.
_______________________
Hips Dont Lİe
Strength: 4 sets: Time 12 min.
6 + 6 Double KB FrontRack Bulgarian Sp.Squats
10 BB Back Rack Squat Jumps
Middle Work 3 sets: Time 15min
- Banded Kick Back 8+8
- Bench. Frog Kick Ups 12
- Weig..Bridge Hold 45sec.
- KB Sumo DL 12
Tabata:
- alt.leg Rever.Lunges to Squats
- Alt.legs Crunches
- Alt.legs Cossac Squaats
- Cross.Alt.Legs Mountain Climber
________________________