Saturday 08/04/2023

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.”

— Ambrose Redmoon

FitneSS

Saturday

08/04/2023

Α.

12min AMRAP

2-4-6-8-10

Farmers Carry (7.5m+7.5m) @(KB)24/16kg or (DB) 22,5/15kg

Shuttle Runs (7.5m+7.5m)

Single DB/KB Box Step up @(KB)24/16kg or (DB) 22,5/15kg

B.

For Time

15 Wall Walks

C.

Barbell Bench Press

3sets x 10reps *2RiR

D.

Optional

3sets of:

Bicep curls on GHD x 12reps

Tuck sit alternating leg extentions x Max Effort

Dumbell overhead tricep extentions x 10-15reps

-rest 1min bt exercises-

E.

Optional

3-4sets of

Jumping Rope pull ups x 5

Rope knees to chest x 5

Rope climb x 1

-rest 1min-

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Competition

Saturday

08/04/2023

Α.

12min AMRAP

2-4-6-8-10

Farmers Carry (7.5m+7.5m) @(KB)24/16kg or (DB) 22,5/15kg

Shuttle Runs (7.5m+7.5m)

Single DB/KB Box Step up @(KB)24/16kg or (DB) 22,5/15kg

B.

Barbell Bench Press

3sets x 10reps *2RiR

C.

3sets of:

Bicep curls on GHD x 12reps

Tuck sit alternating leg extentions x Max Effort

Dumbell overhead tricep extentions x 10-15reps

-rest 1min bt exercises-

D.

3-4sets of

Jumping Rope pull ups x 5

Rope knees to chest x 5

L-sited Negative rope climb x 1

-rest 1-2min-

E.

Optional

25-30min Jogging @50% effort

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