Strength
Back squat
2 x 5 (60%)
2 x 4 (70%)
2 x 3 (80%)
2 x 2 (90%)
every set do 5 strict pull ups
Rest 5 minutes then:
Practice – Skills
every 90 seconds x 6 rounds
3 toes to bar
1 rope climb
Rest 5 minutes then:
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
10/8 Assault bike calories
15 pull ups
40 battle rope
Rest 3 minutes then:
3 rounds of:
10/8 calories row
20 ring row
7 devil presses (17,5/ 10 kg.)
Rest 3 minutes then:
3 rounds of:
50 meters sled push
20 Kettlebell swing
2 rope climb
Rest 5 minutes then:
Core
3 rounds of:
30 russian twist
20 side plank pulse
40 bicycle crunch
Cash Out
1 minute hollow hold
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