2019.08.24-25 Szombat – Vasárnap
A. Warm-up:
1:00 Cardio machine / 200m Run
10/10 Single-Leg RDL @ use KB or DB
20 Steps walking lunges
20 Alt. V-ups
30s. HS hold
x 3 rounds
B. Handstand push-up practice
RX: Def. Strict HSPU 5×3 reps
C. Every 4’ x 8 Rounds (32min.)
20m Double KB or DB Front rack walking lunge @ 2×22.5/15kg
15/12 Toes to bar
25/18 Push-ups
*Open:
20m Double KB or DB Front rack walking lunge @ 2×15/10kg
12/10 Toes to bar
18/14 Push-ups
D. Accessory:
Single-Leg glute bridge hold x 30/30s.
Bottom of squat hold x 60s.
KB Side bend x 15/15 reps
x 2-4 sets