2020.03.23 – Hétfő
A. Warm-up:
14 Step-overs in push up position “könyv”
10 Alt. Scorpion
12 Cat & Camel
x 3 sets
B.(1) For time:
21-15-9 reps of:
Dip on chair
Push-ups
*every round start with 50 kneeling hand cycles forward
B.(2) For time:
21-15-9 reps of:
Plank to push up
Diamond push up
*every round start with 50 kneeling hand cycles backward
C.(1) 5 sets of: 20s. Work / 10s. Rest
20 sec – squat position to push up position
10 sec – rest
20 sec – right side plank hip thrust
10 sec rest
20 sec – left side plank hip thrust
Rest 1:00
C.(2) 5 sets of: 20s. Work / 10s. Rest
20 sec – Jumping Jack
10 sec – rest
20 sec – Plank
10 sec – rest
20 sec – Runner’s sit up
D. 4 sets of:
25” Reverse plank
6 Bridge V-walkout
12 Whindshield wipest over “könyv”