Szombat

9:00-AM

1. Push Press: 1-1-1-1-1/50kg-70kg-80kg-90kg-100kgNPR!!!
2. Shoulder Press: 3x3 75kg
3. Box Back Squat: 3-3-3/130kg-140kg-145kg
4. Tactical pullups: 3x10
5. Plank on elbow 25kg BB: 3x1' /1' rest
6. Bridge hold: 3x30"/30" rest

Wod 1#
Complete 1 Power Clean/max 90%(90kg) in every minute in 20 minutes.

Wod 2#
12 min Hill run 9% emelkedőn 2,5km

5:30-PM

TRX:
2rounds:
30" atomicpushups
30" side plank/each side
30" sprinter start/each side
30" chest press
30" pistol/each side
30" kneeling roll out fancing anchor point
30" T+Y deltoid fly
30" low row
30" hamstring curl
1' jumping rope
2' rest