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27.8.2022

Updated: Aug 29, 2022

WARM UP

3 rounds:

200m machine

15 Air squat

12 Sit up

10 Lunges

STRENGTH

Every 2:00 x4 sets

16 Back Squat, 65%


CONDITIONING

Every 2:00 x8 sets

1) 300/250m machine

+ Max DB Squat, 2x35 or 20 or 15

2)15 / 12 Cal machine

+ Max Split Jumping Lunges

ACCESSORIES 3R

10 Bent Over Barbell Rows

6 Strict False Grip Ring Pull-ups

Max rep Bicep Curls

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