A) Her 2:30 içinde 10:00 Boyunca (4 Sets)

8 Bench Press + 8 Barbell Row (RPE:7)

B) Her 2:30 içinde 10:00 Boyunca (4 Sets)

10 Alt. DB Renagade Rows (2x 17,5/10kg) + 10 Paralel Bar or Ring Dips (S1: 30-45s Paralel Bar/Ring Hold)

C) 12 AMRAP

30 Double Under (S1: 50 Single Unders)

25 Sit Ups

20 Alt. DB Snatch (Rx: 22,5/15kg S1: 17.5/10 kg)

Strength Class

Back Squat
%70 2×4
%80 2×3
%90 2xMax.

Strict Overhead Press
%65 3×8

3×12 Superset
Front Foot Elevated Split Squat (RPE 6)
Flutter Kick 30-30

3×12 Superset
DB Hammer Curl
DB Skull Crusher