2020.03.30. – HÉTFŐ
A: Warm up 3 rounds not for time
– 12 scapula push up
– 30” hip thrust hold
– 8/8 opposite arm-leg raise in tiger crawl position
B: 14’ OTM
Odd: 20 russian swing / ásványvíz
Even: 12-15 goblet squat/ ásványvíz
2’ rest
14’ OTM
Odd: 30” HS hold /wall
Even: 15-20 butterfly sit up
C: Tabata: tiger craw hold
8rds: 20 sec work / 10 sec rest
1rds: 0:00 – 0:20 work
0:20 – 0:30 rest
2rds 0:30 – 0:50 work
0:50 – 1:00 rest
3rds 1:00 – 1:20 work
1:20 – 1:30 rest
etc..
last 8 rds 3:30 – 3:50