2021.03.04- CSÜTÖRTÖK
CROSS
SMR+ General warm-up
A.
Amrap 6′
- 30″ easy single-unders
- 10 banded good mornings
- 8/8 windmill- no weight!
B.
Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″
- 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg)
- 20″ single or double unders
- 8-10 KB sumo DL high pull @ same weight
- 20″ plank hold
- 6-8 HSPU OR 8-10 Push-ups
C.
Accessory work:
4 sets, for quality:
- Half Kneeling strict press x 8/8 reps
- 20m dual KB front rack carry + 10″ front rack hold
- Bent over reverse fly x 12 reps @ light weight
- Hollow rock x 12 reps
D.
Stretching
HOMEBODY 100. NAP
A: 3 rds
10 Scapula push up
15” /15” Sing leg Bridge Hold
6 Hindu Push up
4/4 Scorpion
B.: For Time
10 Burpee
100 Mountain Climber
20 Alt. Hang Squat clean
100 Plate Hops or Just Hops
30 Am. Swing
100 Mountain Climber
40 Alt. Reverse Lunges
100 Plate Hops or Just Hops
50 Sit up
100 Mountain Climber
60 Push Up
100 Plate Hops or Just Hops
70 Russian Twist @ no or easy weight
100 Mountain Climber
80 Air squat
100 Plate Hops or Just Hops
90 Flutter Kicks
100 Jumping Jack
C.: Stretching