2020.03.20 – Péntek
A. Warm-up:
EMOM 10’
Odd: 10 Tuck Jump or 10 Alt. Chair step-ups
Even: 45s. Bottom of Squat pos. hold
B. Partner work
“I go, you go” or If you are alone rest 1:1 btw. sets
3 Rounds for time:
15 Thruster with “Ásványvíz” 2×1.5/2 Liter
15 Tuck-ups
x 3 sets (full 9 rounds)
C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter
4×10-12 reps
*Rest as needed btw.
D. “Core”
15 Weighted Side bend – Left
30s. Weighted Side hold with – Left
15 Weighted Side bend – Right
30s. Weighted Side hold – Right
x 4 sets
*use “Karton Ásványvíz”