W.O.D.

Strength: 4 sets: Time cap 12min.

Bench Press 12 %60-65

Sup.Grip Bent Over Row 12 (RPE-7:5)

Metcon: Team of 2 For time:

8 Amrap:

90 Wall Balls (9/6kg)

60/ 48 cal Ergo

Max. reps Chin Ups ( RX: Rope Climb)

Rest 3min.

8 Amrap:

90 Wall Balls (9/6kg)

60/48 cal Ergo

max. reps Chest2Bar Pull Ups (RX: Bar MU)

Acc. Core: 2 sets:

1. Band.WindMile 8+8
2. Band.Pallof Press 10+10

______________________

Hips Dont Lie.

Strength: 4 sets. 15min.

1. BB Hip Thrust 10
2. Toe Elv. RDL 10
3. Weig.Calf Raises 10

Middle Work: 3 sets: 15min.

1. Reverse Lunges to Side 6+6
2. Single Leg Glute Bridge 12+12
3. Row Assi.Hams.curls 15

Tabata:

Strength Class

Back Squat

%85 6×4

Close Grip Bench Press

%90 4×4

Overhead Press

%50 2×12

3×12 Superset

GHD Sit Up

GHD Back Ext.

3×12 Superset

Barbell Skull Crusher

DB Cuban Press