A) 8 DK EMOM (Warmp Up)

1. 15 Updown
2. 45′ Glute Bridge Hold

B) 10 Dakika içinde (IGYG)
20-15-15-10-10-10
Shoulder Press (%50)

C) 24 DK EMOM

1. 6-8 Burpee Pullup / S1: 4 Burpee + x2 Ring or P Bar Row
2. 12-16 Box Jump Over
3. 16-20 Kettlebell Up right row
4. Dinlen