2021.02.03. SZERDA
CROSS
SMR + General warm-up + Mobility
A.
Amrap 6′
- 6/6 crab and reach
- 12 snow angel
- 5 reverse burpee
- 20″ superman hold
B.
EMOM 12′ – 4 sets
1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall
2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic: 3 DL, 3 Clean, 3 Press / arm @ single KB )
3. 45″ cardio machine @ moderate pace
C.
5 rounds for time:
- 15 sit-ups
- 10 medball clean
- 20m bear crawl (2×10)
- 15 ring row
D.
3 sets, no rest btw.!
Good Morning x 15 reps @ empty BB or band
Side Plank x 30″ / 30″
Stretching
HOMEBODY 77. NAP
A: 6’ Amrapm
10 Snow Angel
20” Wall seat
8 Reverse Scorpion
10 Scapula push up
B: Emom 10’
Odd: 10 Double Weight Bench Press + 10 Push up
Even: 20 Gorilla Row
C: 8’ Amrap
10 HRPU
14 Superman
10/10 Hang Snatch
D: 4 rds
20”/20” Single leg plank
12/12 Side plank Hip Thrust
16 Flutter kicks
* 30” rest btw. exercises