09.11.

  • Post author:
  • Post last modified:2025.09.11.
  • Post category:program

PUMP

I. 10-20-30
CAL ROW
KNEE PULL
30-20-10
BALL K2H
CAL BIKE

II.
2X40/40 SEC
1′
1X20/40 SEC
1′
1X60/40 SEC

DDB BENCH PRESS
SIDE SQUAT (ALT.)
DDB GORILLA ROW
ZERCHER SQUAT
DDB SIT PRESS
DEF. DEADLIFT
BICEPS CURL
BANDED TRICEPS

CROSSFIT

I. FT.:
5-5 TGU TO HIGH BRIDGE
25 PLATE SIT UP (20/15KG)

II.AMRAP 20′
600M RUN
25 BURPEE PULL UP
600M RUN
25 OHS (42,5/30KG)

III.3RFT
10 BACK SQUAT
50 DU’S