2026.08.25 – Kedd
Warm up:
1’30” Row
1’30” Ski
2x
10-10 Pec stretch on rig
5-5 DB/KB windmill
10-10 Single arm ring row
5-5 Front plank shoulder tap
Skill:
Every 1’30” – 15′
1-3 Rope climb
8-12 Ring dip (kipping)
Accessory:
4x
10-10 Single arm ring row
10-10 Seated single arm DB strict press
Metcon:
AMRAP 5
18/15 cal bike
12 DB bench press @2×22,5/16kg
18 Burpee
*rest 3′
AMRAP 5
15/12 cal bike
10 DB bench press @2×22,5/16kg
15 Burpee
*rest 3′
12/9 cal bike
9 DB bench press @2×22,5/16kg
12 Burpee
*rest 3′
9/7 cal bike
6 DB bench press @2×22,5/16kg
9 Burpee