Weightlifting Strength
Every 2 mins for 5 rounds
6 DB Floor presses
12 DB bent over rows
Metcon
EMOM 20 Mins
Min 1: 12 DB Hang power clean
Min 2: 10-15 Burpees over DBs
Min 3: 12 DB Front squats
Min 4: 5-10 Toes to bar
Min 5: Rest
Weightlifting Strength
Every 2 mins for 5 rounds
6 DB Floor presses
12 DB bent over rows
Metcon
Every 90 sec for 10 rounds
4 DB Snatches
6 DB Front Squats
8 Box jump over
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
ما ادري ليش احس اسامة صاير حنون هالايام، صح و لا احساسي غلط؟ 🤔