CF Endurance
3-6-9-12-15-18-21 :
Ring Rows
Hang Power Clean to Overhead @ 75/55lb
Barbell Jump Squat @ 75/55lb
KB Sumo DL High Pull @ 1,5/1pood
*Au début de chaque round, complétez :
21 Sit-Up
RX+ : 2/1,5pood + 95/65lb
SC : 45/35lb
FBB (10h)
A1) Alt. DB Bench Press @ 30X0; 6-8 x4
*Gardez le bras opposé en extension.
-repos 60sec-
A2) Supinated Barbell Bent Over Row @ 21×1 ; 6-8 x4
-repos 60sec-
B1) 2-KB Front Rack Reverse Lunge (4-6/jambe) x3
-repos 30sec-
B2) 3 position Australian Pull-Up (W/R/C) @ 11×1; 4-6reps par position x3
-repos 30sec-
B3) Elevated Weighted Plank @ 10″ ; 45-60sec Unbroken x3
-repos 60sec-
C) AMRAP 10 minutes :
10 Reverse Grip DB PushUp
10 Barbell Curl
10 Shoulder Press
20 Banded Row