2021.02.02. – KEDD

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility 

A.

2 easy rounds of: 

  • 10 cat-camel 
  • 5 hand walk-out with alternating toe touches
  • 10 air squats
  • 8/8 deadbug 

B. 

EMOM 8′

Odd: 20″ run in place + 8/8 alt. reverse lunge steps

Even: 20″ mountine climber + 8/8 alt. shoulder taps in push-up pos.

 

C.

Amrap 10′

Ascending Ladder – 3-6-9-12..etc. reps of: 

  • Russian Swing @ easy/ moderate KB 
  • Burpee box step-up
  • Front squat @ empty BB (Cross) / Goblet Squat (Basic)  

D.

3 sets, for quality: 

  • 30″ wall-sit 
  • 10-15 hollow rock + 10″ hollow hold
  • 15m/15m single-arm KB farmer carry @ moderate 

 

Stretching

 

HOMEBODY 76. NAP

 

A: 3 rds

8 Wall Slides

10 Downward Alternating Toe Touch

12 Dead Bug

8 Down Ups

 

B: 3 rds

14/14 KB Goblet Single Leg Chair Step Ups

40 Mountain climber

12 Sumo Deadlift High Pull

10/10 Single Arm KB Press

 

C: For time 4 rds

12/12 Single Arm Kettlebell Overhead Split Squat

14 R.Swing

14 Squat Jump

 

D: 3 rds

30”/30” Side Plank Hip Thrust

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