10.16.

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  • Post last modified:2025.10.12.
  • Post category:program

PUMP

I. 3X15
OBLIQUE PLATE SIDE BEND
BAR SIT UP

II.AMRAP 14′
60/40/20 SEC
ZOMBIE SQUAT
DEF. BANDED BOX DEADLIFT
ARNOLD PRESS

III.AMRAP 14′
60/40/20 SEC
BENT ROW
BENCH PRESS
BACK LUNGE + BOX STEP UP

LIGHT TRX

I. ONE ARM POS. PRACTICE

II. 4X ‘TABATA’ 8X20 SEC/20 SEC
A. SIT POS.
B. STAND POS.
C. PUSH UP POS.
D. STAND REV. POS.

CROSSFIT

I. 3X10
GOOD MORNING (20/10KG)
TRX I-MOTION

II. AMRAP 40′
100 PULL UP
200 PUSH UP
300 AIR SQUAT

III. 2K EASY ROW
IN EVERY 2 MIN : 10-10 PLATE GLORIA