A) STRENGTH
Her 1:30 İçinde 6 Dakika Boyunca (4 Sets)
6 Seated Shoulder Press @RPE 6-7
8 Dual Db/Plate Lateral Raise @moderate weight
18 EMOM
1st: 100/200 m Run – 100/200m Row – 200/400m Bike
2nd: 30m Dual KB/DB Front Rack Carry (Line: 5 meter)
3rd: Hold of Movement: 30Sec Hollow Hold / Handstand Hold / Hanging L-Sit Hold
(S1: Tuck Up Hold / Box Assisted Pike Hold / Hanging Knee Raises Hold)
(Her Set Ergolar ve Beklemeli Hareketleri Değişmeli)
C) EXTRA ACCESS
2 Sets
Unbroken Seated Banded Lat PullDown
Unbroken Banded Biceps Curl
(ilk sette yaptığınız tekrar sayısına yakın sayıda yapmaya çalışınız)