A)STRENGTH
Her 1:30 İçinde 12 Dakika Boyunca (8 Sets)
6 Bench Press (%60-65)
B)WOD
5 AMRAP
20 Burpee
50m Heavy Dual DB/KBFarmer Carry (Line: 5 Meters)
Rest 1:30
5 AMRAP
20 Sandbag Clean
150m Ergo
Rest 1:30
5 AMRAP
20 Push Ups
20 Sit Ups
EXTRA WORK
2-3 Sets @moderate weight
20 Banded Biceps Curl
20 Db Triceps Kickback