Hero WOD T.U.P.
For time 15-12-9-6-3
Power Cleans RX 60 kg,
Pull Ups,
Front Squats RX 60 kg,
Pull Ups,
Endurance WOD
Every 7 min for 28 min
a.1000/800 m Run
b.1250/1000 m Row
Bodybuilding sessions
Legs + shoulders
A1. 4×10 back squat
A2. 4×12 leg press
A3. 3ss 20 front rack dumbell alternate lunges + 15 leg curls
A4. 4×10 dumbell shoulder press
A5. 4x10r 10l one arm side raises
A6. 3x 10+10 drop set front raises