11
مرداد

برنامه روزانه(دوشنبه)

3 rounds fot time
20 min time cap

400m row
10 snatch 30 kg 40 kg
8 chest to bar

Rest 5 min

for time
30 pull ups
30 db push jerk
20 GHD sit-up
20 toes to bar
10 pistol squats each legs
10 db man makers