Strength
OverHead Squat 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round
Conditioning
Tabata Air/Goblet Squat
Rest 1min
Tabata GHD/Abmat Sit Ups
Rest 1min
Tabata KTB Swings
Rest 1min
Tabata Plank/HandStand
Endruance 20:00 / 21:00
Part 1
EMOM 10min
ODD : 12 Wall Ball
Part 2
4 Round
10 Pull Ups
20 Knee To Elbow
30 1Arm KTB Swing
*Every 1Min 100M Run
Strength
Back Squat 10 / 8
פירמידה עולה 10/8/6/4/2
פירמידה יורדת 10/8/6/4/2
Rest 1-3min
1 Rope Climb 9m
Conditioning
21-15-9-3
Push Ups
Hang Power Clean
Core Tabata
Toes To Bar / Knees To Elbow
Endurance 20:00 / 21:00
cash in : 100 DU
3 Round
15 Medicine Ball Clean
10 Burpees Box Jump
15 Knee To Elbow
10 Push Ups
cash out : 100 DU
2 rounds
200M Run
200M Farm Carry
Rest 1 Min
