Warm-Up(machine)
—10 minutes—
*light cardio

Mobility Work/1
10 Cat-Cow Stretch
10 T-Spine Rotation w/Sweep(5 each)
10 T-Spine Extension on Foam Roller

Mobility Work/2
10 Lizard Stretch and Reach Up(5 each side)
10 Sumo Stance Inchworm Walk
10 Deep Squat w/Thoracic Rotation(alternating)

Warm-Up/1
—2 Sets—
*rest 1:00 between sets
10 Prone Y Handcuff(alternating)
10 Single Leg Glute Bridge(5 each)
5 Prisoner Kang Squat

Warm-Up/2
—2 Sets—
*rest 1:00 between sets
10 Band Pull Apart(5 pronated/5 supinated)
10 Split Squat Against the Band(5 each)
10 Banded Good Morning

Preparation Work
“max 5 minutes”
*Get ready for the back squat

Strength(percentage work)
Back Squat
—4 Sets—
*rest 2:00-2:30 between sets
(scale percentage as needed)
Set/1 @50% of 1RM for 15 reps
Set/2 @55% of 1RM for 12 reps
Set/3 @60% of 1RM for 9 reps
Set/4 @65% of 1RM for 9 reps

Metcon(time)
—2 Sets—
*rest 3 minutes between sets

5 Rounds of ;
8 Bar Face Burpees
6 Front Rack Forward Lunges(60/40 kg)

Notes :
•Her set (5 round) sonrası skorunuzu not alın.
•5 round sonrası 3 dakika dinlenin
ve 2. sete başlayın.
•1 set = 5 rounds
*scale weight if needed.
s/1 option 55/38
s/2 option 50/35
s/3 option 45/32
s/4 option 40/28
s/5 option 35/25

15-20 minutes

Metcon(meters)
—In 10 minutes—
7 Rounds ;
10 Pull Ups
14 Box Jump Overs(60/50 cm)
Then ;
—In the Remaining Time—
Max distance Handstand Walk

Notes :
Pull Up
•Belirtilen tekrar sayısını bölmeden ya da en fazla bir kere bölerek tamamlayamayacağınızı düşünüyorsanız aşağıdaki seçenekleri inceleyebilirsiniz.
*scale pull up if needed.
*s/1 option pull up ;
s/1a 8, s/1b 6
*s/2 option band assisted pull up ;
s/2a 8, s/2b 6
Handstand Walk
•Mark out a 5 m lane for handstand walk.
*scale handstand walk if needed
s/1 option wall facing hs hip taps
s/2 option wall facing hs shoulder taps
s/3 option wall facing hs hand lifts

Cool Down(relaxing)
A-)10 minutes Stretching
*focus on tight muscles and joints
B-)5 minutes Corpse Pose
*lie down on your back close your eyes
and focus on breathing and try to relax.