2024.07.17. Szerda
Mobility: Shoulders,Thoracic Spine
Activation: 3 RDS
-10 Bird-Dogs
– 10 Hollow-Arch Swings
– 30″ Wall Handstand Hold
A. Strength
From Rack: 5 Sets/2′ Rest
3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)
B. Metcon
14′ AMRAP:
– 8 Burpee Box Jump Overs @60/50
– 12 Pull-Ups
– 24 Air Squats
BBJO: RX: @60/50 / OPEN: @50/40 / BEGINNER: @40/PLATES
PU: RX: PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW
C: Accessory
3-4 rds
12 abwheel
24 band triceps
STRECHING