1. 10 min emom
odd: 5xdeadliftx75%
even: 7-10 hspu
2. 3 super sets of
8-12 strict ring dips, weighted if needed
8-12 strict pull up, weighted if needed
Rest 1-1.5 min between sets
3. 3 superset of
12 kb bent over row + 12 deficit ring push up, weighted if needed
4. metcon:
5 min for distance:
farmer carry 32\24kg each hand
5.front squat 5x5x75%
השאירו תגובה
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