A) 3 Sets (15 Min)
12-15 Single Arm DB Shoulder Press (r)
12-15 Single Arm DB Shoulder Press (l)
Rest 20-30 seconds
12-15 Single Arm DB Row (r)
12-15 Single Arm DB Row (l)
*Use a moderate weight for press
*Use a moderate weight for row
(rest 1-2 minutes between sets)

B) METCON

2 Kişilik Takım Antrenmanı

16′ AMRAP
80 Toes to Bar (S1; 100 Knees to Elbows – S2; 120 Knees to Chest)
60 Bar Face Burpees
40 Deadlifts (60/40 kg) (S1; 50/35 kg)
20 Hang Clean&Jerk (60/40 kg) (S1; 50/35 kg)