W.O.D.:
Strength: 4 sets: Cap 12min.
4R+4L BB Front Rack Reverse Lunges (RPE-7.5/8)
30-45sec. Wall Sit Holds
Acc.Work: 3 sets: every 1:30min.
- SandBag Bear Hug Hold 40sec. ( S1: Plate: 25/20/15kg)
- Bear Crawl Hold 30sec.
15 Emom:
- 15-20 S.TO.H. (2*DB-22/15kg)
- 15-20 Wall Balls (9/6kg)
- 15-20 Burpee Target
- 15-20 HS.Push Ups.
- -Rest-
Strength Class
Tempo Front Squat
%65 3×10
Pendlay Row
%70 3×8
3×12 Superset
Feet Elevated Ring Row
Bulgarian Split Squat
3×12 Superset
Single Arm DB Sit Up (each)
Weighted Push Up
2×12 Superset
DB Hammer Curl
DB Lateral Raise