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2- 140 Squat / 60 Diz Çekerek Yerinde Koşma / 40 Climbers / 10 Saniye Plank / 3/3/6 Şınav / 10 squat / 10 calf raise
3- 160 Squat / 20 Diz Çekerek Yerinde Koşma / 60 Climbers / 15 Saniye Plank / 2x20 Sn Plank / 3x / 2 dk koşu / 2 dk yürüme
4- 200 Squat / 40 Diz Çekerek Yerinde Koşma / 20 Climbers /--------boş--------/ 8/6/4 Şınav / 10 squat / 10 calf raise
5- 220 Squat / 60 Diz Çekerek Yerinde Koşma / 40 Climbers / 20 Saniye Plank / 10/8/6 Şınav / 3x / 2 dk koşu / 1 dk yürüme
6- 240 Squat / 60 Diz Çekerek Yerinde Koşma / 20 Climbers / 25 Saniye Plank / 5/5/2 Şınav / 10 squat / 10 calf raise
7- 260 Squat / 80 Diz Çekerek Yerinde Koşma / 40 Climbers / 30 Saniye Plank / 2x30 Sn Plank / 2x / 5 dk koşu / 0 dk yürüme
8- 200 Squat / 40 Diz Çekerek Yerinde Koşma / 20 Climbers /--------boş--------/ 6/8/10 Şınav / 2x / 3 dk koşu / 2 dk yürüme
9- 280 Squat / 80 Diz Çekerek Yerinde Koşma / 40 Climbers / 35 Saniye Plank / 8/12/10 Şınav / 20 squat / 20 calf raise
10- 300 Squat / 80 Diz Çekerek Yerinde Koşma / 60 Climbers / 40 Saniye Plank / 4/8/4 Şınav / 3x / 3 dk koşu / 1 dk yürüme
11- 320 Squat / 100 Diz Çekerek Yerinde Koşma / 20 Climbers / 45 Saniye Plank / 2x60 Sn Plank / 20 squat / 20 calf raise
12- 200 Squat / 80 Diz Çekerek Yerinde Koşma / 40 Climbers /--------boş--------/ 16/8/6 Şınav / 3x / 3 dk koşu / 1 dk yürüme
13- 340 Squat / 40 Diz Çekerek Yerinde Koşma / 40 Climbers / 50 Saniye Plank / 14/12/14 Şınav / 20 squat / 20 calf raise
14- 360 Squat / 80 Diz Çekerek Yerinde Koşma / 60 Climbers / 55 Saniye Plank / 5/8/5 Şınav / 2x / 7 dk koşu / 0 dk yürüme
15- 380 Squat / 100 Diz Çekerek Yerinde Koşma / 60 Climbers / 60 Saniye Plank / 2x90 Sn Plank / 2x / 4 dk koşu / 2 dk yürüme
16- 200 Squat / 140 Diz Çekerek Yerinde Koşma / 40 Climbers /--------boş--------/ 5/5/10 Şınav / 30 squat / 30 calf raise
17- 400 Squat / 100 Diz Çekerek Yerinde Koşma / 40 Climbers / 65 Saniye Plank / 20/10/10 Şınav / 3x / 4 dk koşu / 2 dk yürüme
18- 420 Squat / 40 Diz Çekerek Yerinde Koşma / 80 Climbers / 70 Saniye Plank / 8/15/8 Şınav / 10 squat / 10 calf raise
19- 440 Squat / 100 Diz Çekerek Yerinde Koşma / 40 Climbers / 75 Saniye Plank / 2x120 Sn Plank / 3x / 4 dk koşu / 1 dk yürüme
20- 200 Squat / 140 Diz Çekerek Yerinde Koşma / 60 Climbers /--------boş--------/ 10/20/10 Şınav / 30 squat / 30 calf raise
21- 460 Squat / 160 Diz Çekerek Yerinde Koşma / 40 Climbers / 80 Saniye Plank / 10/14/18 Şınav / 2x / 10 dk koşu / 0 dk yürüme
22- 480 Squat / 120 Diz Çekerek Yerinde Koşma / 60 Climbers / 85 Saniye Plank / 20/5/5 Şınav / 2x / 5 dk koşu / 2 dk yürüme
23- 500 Squat / 60 Diz Çekerek Yerinde Koşma / 20 Climbers / 90 Saniye Plank / 2x140 Sn Plank / 2x20 squat / 2x20 calf raise
24- 200 Squat / 100 Diz Çekerek Yerinde Koşma / 40 Climbers /--------boş--------/ 5/10/5 Şınav / 3x / 5 dk koşu / 2 dk yürüme
25- 520 Squat / 160 Diz Çekerek Yerinde Koşma / 20 Climbers / 95 Saniye Plank / 5/15/10 Şınav / 2x20 squat / 2x20 calf raise
26- 540 Squat / 200 Diz Çekerek Yerinde Koşma / 20 Climbers / 100 Saniye Plank / 25/15/15 Şınav / 3x / 5 dk koşu / 1 dk yürüme
27- 560 Squat / 160 Diz Çekerek Yerinde Koşma / 40 Climbers / 105 Saniye Plank / 2x180 Sn Plank / 2x20 squat / 2x20 calf raise
28- 200 Squat / 100 Diz Çekerek Yerinde Koşma / 20 Climbers / 110 Saniye Plank / 30/5/5 Şınav / 1x / 15 dk koşu / 0 dk yürüme
29- 580 Squat / 100 Diz Çekerek Yerinde Koşma / 80 Climbers /--------boş--------/------boş------ / 2x / 6 dk koşu / 2 dk yürüme
30- 600 Squat / 240 Diz Çekerek Yerinde Koşma / 60 Climbers / 120 Saniye Plank / 50 Şınav / 2x25 squat / 3x20 calf raise
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----------------------------------------------------------------------------------------------------------/Setler arası dinlenme 60 sn/---------------------
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