2018-08-29-Szerda
Warm up after SMR: 3 rds:
*250 m easy row
*30” Superman hold
* 30” Plank (Feet in fitball/BOSU, etc)
*20 Alternating Box Step
A) In team of 3 (or 4)~ 3 rds:
Min 1- Dumbbell bench press, alternating x 14-16 reps
Min 2- Split squat x 6/6
Min 3- Kettlebell one-arm row x 8/8
Min 4- Rest
All exercise heavy as possible.
B) 7’ AMRAP:
– 30 Air Squat
– 15 Burpee to target
C) Not for time, but quality:
– 5/5,4/4, 3/3, 2/2, 1/1 Kettlebell Windmill (Increase weight)
+ after every round 10 Kipping T2B (Open: Knee t Elbow) (4×10 reps)