5 Rounds (every 2 min)

10 Tempo Deadlift (RPE 8)

5 Tall Box Jumps

WOD

Time Cap 16′

100 Thruster (30/20kg)

-Her kırıldığında-

5 Burpee Box Jump

ACCESSORY

3 SETS

10 Double Db Shrug

10 Scapular Pull Up

10 Banded Pull Apart

_________________________

Hips Dont Lie

Strength: 4 sets . Every 3min. (RPE-7.5)

1. BB-Back Rack Cossac Squats 8+8
2. Single Leg Abducted RDL 8+8

Middle Work: 3 sets: every set in 5min.

1. Tall Box Step Ups 6+6
2. Banded Single Leg Bridge 12+12
3. Single Leg GHD Hip EXT. 8+8
4. Weig. Calf Raises 20+30

Tabata:

1. Split Stance Squat Jump R
2. Split Stance Squat Jump L
3. Alt.V-ups
4. Russian Twist

Strength Class

Close Grip Bench Press
%80 4×5 Reps
%85 4×4 Reps
%90 4×3 Reps

Back Squat (1” Below Parrallel)
%70 3×10 Reps

Pendlay Row
%60 2×10 reps

3×12 Superset
DB Incline Bench Press
DB Chest Supported Row

2×12 Superset
Barbell Biceps Curl
Banded Triceps Ext.