3-Part Strength & Conditioning — برنامه سه‌بخشی قدرت و کاندیشنینگ

Part 1 — Warm-up · 3 Rounds

• Jumping Jack — 15 ↗
• Front Jumping Jack — 15 ↗
• High Knees — 15 ↗
• Deadlift — 15 ↗
• Bear Walk — 1 Round ↗

Part 2 — 25 min AMRAP

• TRX T — 12 ↗
• TRX Y — 12 ↗
• Parallel — Max ↗
• DB Pullover — 15 ↗
• Banded Triceps Extension — 20 ↗
• DB Hammer Curl — 12 ↗
• Farmer’s Carry KB — 60 m ↗

Part 3 — 25 min AMRAP

• Back Squat — 12 / 10 / 8 / 6 ↗
• Calf Raise — 25 ↗
• Jump Squat — 10 ↗
• Reverse Calf Raise — 25 ↗