HOMEBODY 74. NAP
A.Amrap 6′
10 scapula push-ups + 10″ push-up position hold
8/8 alternating toe touches
8/8 single-leg hip thrusts
B.4 sets, for quality:
10/10 Half-kneeling press
10/10 Staggered stance row
10 Goblet Squat
10 RDL
* 1′ rest btw. sets
C.5 rounds for time:
20 Alternating reverse lunge steps
15 Russian swing
15 Sit-ups
20 Mountine Climbers
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1. Act./ 3 rds. * 15 Good mornings @ barbell * 14 Alt. RDL @db KB * 40″ Plank 2. Bench Press /or Floor Press with KB 5-7-9 @75% 3-5-7 @80% 1-3-5 @85% 3. Cond.: For time * 300m Farmer carry @db 22.5/17.5 DB * 100 Abmat situps * 80 Target burpees * 12 Rope…
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A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
