2021.12.06 Hétfő
Week 3
A.: 5’ Amrap
30” Narrow squat hold
12 Bird Dog for quality
10/side Patrick Steps
8 Scapular pull ups
B.: STR.
Cyclist Front Squat 4×5 reps, rest 75”
1 1/4 Tempo 3211
- 3 – Moving down, 3 seconds to squat to full depth
- 2 – Hold for 2 seconds at the 1/4
- 1 – Moving up
- 1 – Start the next rep after 1 seconds
* same weight
C.: 2×3 rds FT, TC_15’
12 Body Row
14 Alternating Kettlebell Suitcase Reverse Lunge 2x 20-24kg/ 12-16kg
12 Am. Swing
4 Box Jump @high 30”/24”
*rest 60”_after the 1st 3 rds
ACC.:
3×12/side Pallof Press