“2 Kişilik Takım Antrenmanı”

Metcon/1 (IGYG)

14 AMRAP:

3 Wall Walk

30 Double Unders

Score; Total Rounds + Reps

5′ Dinlen

Metcon/2 (IGYG)

12 AMRAP:

8 Double Dumbbell STOH (2x 22,5/15 kg)

15m Farmer Carry

Hips Don’t Lie

W.O.D. “Turkish Delight”

Strength:

A: every 3 min. 4-sets:

Back Squat 6-8 reps * Directly Banded marching Single leg Bridge Hold R-L 20 sec. each side.

B: every 3min. 4-sets: (RPE-8.5)

Single Leg Hips Thrust R- 10 L-10 w/ DB or KB (heavy) * Directly Stiff Leg RDL w/ KB

25 EMOM:

1. Foot Elv. Cossack Squat R-5-6 / L-5-6
2. Plate Squat Jumps
3. Single Arm KB Sit Ups R-5-6 / L-5-6
4. Sled Push (heavy)
5. Wall Balls