2021.09.04-05 – HÉTVÉGE
SMR +
Warm-up with animal walks 3-5 minutes.
A.
2 sets:
- 10 banded good morning
- 10/10 bent over single arm row @ light KB
- 15″ Hollow hold
B.
3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins )
*You can change the order in any way
- Emom 8′ – 5 Power Cleans + max reps box jumps until 40″ (standard weights: women: 35kg, men: 50kg)
- Emom 8′ – 3 Burpee over the Erg + max cal row until 40″
- Emom 8′ – 5 Thrusters + max pull-ups / ring rows until 40″ (standars weights: women: 30kg, men: 45kg)
C.
Accessory:
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
*try to rest as little as possible!