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  • Sergiy Gabbe

Monday 28 Jun 2021

Warm up


3 Rounds

10/8 Cal Row/Ski/Bike

10 Deep Squat with Thoracic Rotation

10 PVC Shoulder Dislocates

1 Monster walk complex*


*Monster walk complex:


With band around knees

- 10 Lateral steps to the right

- 10 Lateral steps to the left

- 10 Steps forward

- 10 Steps back


Strength (18 min)

Back Squat


2 x 3 @ 60% 1RM

2 x 3 @ 70% 1RM

2 x 3 @ 80% 1RM

3 x 2 @ 85% 1RM


*60 sec rest between sets

Work out

4 Rounds


15 Front Squat @ 50/35Kg

25/20 Cal - Row/Ski/Bike (Must alternate each round)


(Score – Time)

(Cap 16 Min)


RX + :

BB 60/42.5Kg

Echo Bike

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