2019.01.04 Péntek

Szerző:Strong Body Training

A. Warm-up: 
100 Single-unders 
10/10 Single-Leg RDL @ without weight 
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar 
x 3 rounds 

B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets 

C. RX: Amrap 14’ 
90 Double-unders 
75 Wall ball @ 9/6kg 
60 T2B 
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg 

Open: Amrap 14’
180 Single-unders 
75 Wall ball @ 9/6kg 
60 K2E or V-ups 
45 Push-ups 
30 Alt. DB snatch @ 15 / 10kg 

D. 3-4 sets of:
15-18 Empty BB biceps curl 
15/15 KB side bend @ heavy! 
Rest 60s. btw. sets

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