Phase 1: Warmup
5 Rounds
10 DU
10 Lunges
10 Chinese push-ups
Phase 2: Strength
Strict Rope Climb 5×1, Rest 90s
Poznámka: Strict Rope Climb je bez výskoku s použitím iba rúk, telo v pozícii hollow, žiaden kipping a takisto aj smerom dole sa rúčkuje.
Phase 3: Conditioning
10 Rounds
10m Walking Lunges KB20/16kg only left hand
10m Walking Lunges KB20/16kg only right hand
10 Renaged row DB 2×12,5/8kg
Diskusia
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