2022.12.15. Csütörtök
A) 3 sets of :
– 12 sh taps in tiger pos. + opposite leg raises
– 12 banded pull-aparts
– 12 halo in squat pos @5/2,5
B) Daily Max OHS
C) 500m (Sprint) Rowing For Time
If your time is:
under 1’30” : take a rest, because you’re awesome 😉
1’30” – 1’35” : 300m Rowing RPE 85%
1’35” – 1’40” : 2 X 300m RPE 80%
1’40” – 1’45” : 3 X 300 RPE 75%
1’45” + : 4 X 300 RPE 70%
(Girls gets 5″ decrease from their times)
D) EMOM 12′ – 6 sets
Odd) 6 dKB Clean & Push Presses + 12 V-ups
Even) 20m dKB Fr. Rack Carry + 20 Seated Legs Over The KBs (in&out)