4 Parts WORKOUT:
A. 1000/800 m Run 6 min Cap
B. For time 21-15-9 Hang Squat Clean RX 50 kg, Hand Release Push Ups 6 min Cap
C. 600/400 m Run 4 min Cap
D. For time 9-7-5 Hang Squat Clean RX 60 kg, Burpees Jump face the bar 4 min Cap.
Definition back-tricep
•Pull ups 4×10
•One arm row 4x10R+10L
•4ss 15 Lat pull down (cable) or trx high row +10 kick backs (10R 10L)
•3ss x 10 dead stop bent over row+ 12 tricep push down (cable) or tricep overhead extensios
•3SS x max close grip push ups +20 oblique sit ups
Lower body FBB
A1.4 sets of: 12 Deadlift 8+8 Bulgarian split lunges
A2.4 sets of: 8+8 goblet Cossack squat 20-25 Glute loop Db hip thrust
A3.3 sets of: 9 box jumps 9 swings 15-20 cal bike
A4.3 sets of: 16 alternating vups 15 crunches 20’’ hollow hold
