A) STRENGTH
A1) Her 2:30 İçinde 10 Dakika Boyunca (4 Sets)
6-8 Barbell Row @RPE 8 + 3-5 Strict Pull Ups
A2) Her 2:30 İçinde 10 Dakika Boyunca (4 Sets)
6-8 Dumbell Bench Press @RPE 8 + 10-12 Deficit Push Ups
B) WOD
“For Time”
50 Burpee Box Jump Overs
every 2:00 min 10 Plate Ground to Overhead*
(Rx: 20/10Kg)
C) Extra Work
8 EMOM
1st: 12 Empty Barbell Reverse Curl
2nd: 12 Dual Db Triceps Kickback @LightWeight
3rd: 12 Banded Biceps Curl @Moderate
4th: 12 Bench Dips