2025.12.03. Szerda
Warm up:
3 sets
15/12 cal row
10/10 lateral step up
20 Band pull apart
:30 banded deadbug
Strength:
Back squat: 5×1-3 @80%
Front squat: 3×10 @50%
Metcon:
Amrap 4′
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
rest 2′
Amrap 5′
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
rest 2′
For Time
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
Accessory:
3x1min plank on rings