20 min EMOM ODD
7 Squat Clean RX 60 kg
EVEN 9 Toes to Bar
A DAY.
4×10 DeadLift
4×40 m Sled
4×8 Pull Ups
3 Super Set 12 Pull Over + 12 db Tricep extensions
3 Super Set 15 GHD Sit Ups + 15 Superman Back extensions
A. Build a strong base.
1.jumping jacks 10′ Every 2’ 8 band face pulls 8Ring rows 8 push ups
2.super set 2/ 3x Strict Pulls ups 4/6 reps Db prone rows 6 reps
3.superset 2/ 3x Grip hammer curls x7 Lateral shoulder raises x 8
Finisher: 3-6-9-12 Pull over Visit ups/ vups *every time you complete each round Perform 5 burpees
*beginners 2 sets Intermediate /advanced 3/4 sets
