2023.03.15. szerda
A: activation – 2 sets
10 rev nordic curl / heel sit
20-30″/side split squat pulse
30″ plank
B: 5′ AMRAP
30 m kb front rack carry @heavy
15″ row sprint
20-20″ single arm plank
C: Deficit deadlift – E90″x6
8 reps
start with 60% effort – last set is 1 rep from failure
D: „márciusi ifjak”
2 rds for time – TC: 28′
18 cal cardio
48 russian swing @24/16 kg
03 wall walk
15 burpee pull up
18 shuttle run @corridor (9 oda-vissza)
48 am swing 20/12 kg
03 wall walk
15 burpee pull up
E: bonus track – 2-3 sets
10-15 feet elevated hip thrust @box
30 tall plank K2E