Isıtıcı
2 rounds
20 m bear walk
20 m crab walk
20 m duck walk
Yağ Çözücü
Every 2min. for 20 minutes
Odd : 15 box jump + 20 alternative Db/KB snatch
Even : 15 wall ball + 20 toes2 bar
5 min. rest
16 min emom
1 st 10-15 cal. ski
2 nd 12-16 dumbell/KB alt. clean&jerk
3 rd 10-15 cal. row
4 th min. 40 sec. plank/ hollow hold.