A. Conditioning
On the 4th minute minute x 4 sets alternate :
A.600mt Row + unbroken Toes to bar (when you brake rest up to the 4th minute)
B.600mt Row + 25 burpees over Rower
B. Strength
A.Dead lift :
1 set x 20 reps @ 50% of 1RM
+ 3 sets x 10 reps @ 50%
Rest as needed between sets
B. Strict Muscle ups 3 position
4 sets x 2reps or 6 sets x 1 rep (at each position hold 1-2 sec, Pull/Transition and bottom position/ Top position with palms facing outwrad, you can scale it from Box)
C. Conditioning
For Time
100 wall ball
150 DU
D. Finisher (not compulsary, εάν θέλετε το κάνετε)
6 rnds of
10mt Handstand walk
1 Rope Climb
On the 4th minute minute x 4 sets alternate :
A.600mt Row + unbroken Toes to bar (when you brake rest up to the 4th minute)
B.600mt Row + 25 burpees over Rower
B. Strength
A.Dead lift :
1 set x 20 reps @ 50% of 1RM
+ 3 sets x 10 reps @ 50%
Rest as needed between sets
B. Strict Muscle ups 3 position
4 sets x 2reps or 6 sets x 1 rep (at each position hold 1-2 sec, Pull/Transition and bottom position/ Top position with palms facing outwrad, you can scale it from Box)
C. Conditioning
For Time
100 wall ball
150 DU
D. Finisher (not compulsary, εάν θέλετε το κάνετε)
6 rnds of
10mt Handstand walk
1 Rope Climb
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