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تمرين ذو جهد عالي حتى اجهاد العضلة
3 sets 8-12
Bench press
Incline db bench press
Pullups
Barbell rows
Skull crushers
Bicep curls
100 ab mat situps (weighted optional)
تمرين ذو جهد عالي حتى اجهاد العضلة
3 sets 8-12
Bench press
Incline db bench press
Pullups
Barbell rows
Skull crushers
Bicep curls
100 ab mat situps (weighted optional)
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