2021.03.09 – KEDD
CROSS
SMR + General warm-up + Mobility
A.
Amrap 6′
- 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold
- 8/8 Single-leg RDL – no weight!
- 8 Back squats – pause for 2″ at the bottom @ empty BB
B. Lifting – Pause Back Squat , Reverse Lunge steps
1) Every 1’30 x 5 sets
- 3 reps – with 2″ pause at bottom position @ increasing weight
2) Back Rack Reverse Lunge Step
- 3 x 6/6 reps @ same moderate weight
* rest 60″-90″ between
C.
For time:
18-15-12-9 reps of:
- Sumo DL high pull @ women max: 30kg , men max: 40kg
- Wall Balls
HOMEBODY 101.
A.: 6’ Amrap
20 Butt Kick
6 Kang squat
10 Cross Jack
12 Bridge
B.: OTM 10’
Odd: 10-12 Goblet Squat @ heavy if possible
Even: 14 Wall Sit Alternating Leg Lift
C.: 8’ Amrap
10 Squat Jump
8 Down Up
6/6 Single arm Overhead Reverse Lunges
10 Sumo Deadlift
* 1’45” rest then,
D.: 3×1’ MAX
Butterfly sit up
* 40” rest btw. sets