2022.02.28. Hétfő
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM
+ 2 sets:
* 5/5 Chinese Plank with knee raises
* 10 HRPU
* 10/8 Cals Bike/Row/Ski
2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+
* 3 Close grip bench press
* 3 Weighted strict chin- up
3. With a running clock
0:00- 10:00
5 rds:.
* 10 DL @heavy weight /100/70/
* 10 Pistols
* 15 Weighted abmat situps
10:00- 15:00
3 rds.:
* 15m HSW / Bear Crawl with DB
* 30 DU’s / 90 Single- u.
15:00-18:00
Max rep:
* Wall ball 9/6 ball