W.O.D.:
Strength: 4 sets: every set in 2:30 min.
- Seated Shoulder Press 8-10 reps (RPE-7.5-8)
- Single Arm Ring Row 10-12 reps
METCON: 18 Amrap:
15 Ground to OverHead w/Plate (20/15/10kg)
15 Burpee to Plate
20 Reverse Lunges w/Plate
20mtr Plate OverHead Walk
Core: 3 sets:
- 6-8 reps Strc.Toes to Bars
- Copenhagen Plank R20+L 20sec.
- Feet Elevated High Plank 45sec.
Strength Class
Deadlift
%80 2×10 Reps
%85 2×8 Reps
%90 2×6 Reps
Close Grip Bench Press
%70 2×10 Reps
%75 2×8 Reps
%80 2×6 Reps
3×12 Superset
Incline DB Bench Press
Chest Supported DB Row
3×12 Superset
GHD Sit Up
GHD Back Extension