Strength - Peak Contraction
Back Squat 1x10reps/ 4x6reps
Conditioning
4 Rounds For Time
15 Wall Ball
15 Push Ups
400m Run
Strength - Peak Contraction
Back Squat 1x10reps/ 4x6reps
Conditioning
4 Rounds For Time
15 Wall Ball
15 Push Ups
400m Run
Conditioning
33-27-21-15-9
reps for time of:
Thrusters
Chest-to-bar pull-ups
M 43kg
F 30kg
Time cap: 20 minutes
Strength
Bench Press 10|8 חימום
פירמידה עולה 10/8/6/4/2
פירמידה יורדת 10/8/6/4/2
Rest 1-3min
Endurance 19:00
4 Round
20 KTB 1 Arm Thrusters (10/10)
20 Sit Ups
20 Double Unders
* Every 1Min 2 Pull Ups
--- Rest 2 Min ---
3 Round
20 Wall Ball
20 Knee To Elbow
20 Push Ups
* Every 1Min 2 Box Jump
TABATA
KTB Swings