Conditioning

EMOM for 24min

8 Burpee box jump over

12 / 10cal Row

16 Double arm DB OH Lunge (L=1, R=1)

30sec Band pull

Strength

DB Floor Press 15 – 12 – 10 – 8 (heavy)

Conditioing

40 – 20 x 4

DB Anold press

10 Strict Hanging Leg raise

(ad: strict t2b, bg: strict k2c or max lying leg raise)

DB Renegade row

Hand Release Burpee

“TABATA”

20s Work – 10s Rest x 8R

Plate Russian twist

Half squat thrust

Hanging leg raise

AB mat sit up

V up

Ascending ladder

1-2-3…8-9-10

Deck squat & tuck jump

DB curl & press

Burpee

2min Rest

7min Max

KBS

30-30 40-20 50-10 50-10

DB squat

One leg Hip thrust

MB jumping squat

Band good morning

1min on 1min off 5R

50 Shoulder touch

Max DB shoulder press

1min on 1mon off 5R

50 Renegade row

Max plate GTO

40-20 5R

DB high knee punch

Squat thrust

Flutter kick

Grasshopper

“국가대표 복근만들기”

Core conditioning

For time;

100 Lying Toe touch Crunch

80 V-ups

60 Hollow Rock

*timecap 15min

Finisher (Booster Mode)

60sec Mountain Climbers

60sec High knees Punches

60sec Hollow Holds

*30sec rest b/w movements

Conditioning

3min MAX R.KBS

3min MAX HR Push Up

3min MAX Box Jump

3min MAX ABmat Sit-Up

3min MAX 2 for 1 Tuck Jump

* 1min rest B/W Movements

“속은 거 같은 느낌적 느낌”
Conditioning
3rounds + 1round
1min Reverse Burpee & Burpee
1min MB Push jack
1min DB Renegade row
1min KB Halo
1min Rest