W.O.D.:
Strength: 6 sets: every set in 2 min.
6 Back Squats ( % 65)
6 High Box Jumps (75/65cm)
24-EMOM:
- Bike / AirDyne 15/20 cal.
- Hang DB Snatches (22/15kg)
- Row/ Ski 12/15 cal.
- Sled Push-Pull ( Mod.Weigth) 20mtr
- Defic.Push Ups 12 reps
- –Rest–
Acc.Work: 3 sets:
- Single Leg Roman.DL. R-8 L-8
- KB Leg Ext. R-8 L-8
- Partner Assis.Norrdic Curl 8-10
_______________________
Strength Class
Deadlift
%60 2×5 reps
%70 2×4 reps
%80 2×3 reps
Overhead Press
%65 2×5 reps
%75 2×4 reps
%85 2×3 reps
3×12 Superset
GHD Back Ext.
GHD Sit Up
3×12 Superset
Incline Chest Supp. Reverse Fly (50cm box)
Superman