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Updated: Feb 24, 2022
تمرين ذو جهد عالي حتى اجهاد العضلة
4 Sets 8-12 reps
Bench press
Strict pullups
Sh upright row
Bicep hammer curl
Overhead extension
4 sets 20 reps
Abs
تمرين ذو جهد عالي حتى اجهاد العضلة
4 Sets 8-12 reps
Bench press
Strict pullups
Sh upright row
Bicep hammer curl
Overhead extension
4 sets 20 reps
Abs
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility