2022-08-22 – Hétfő
WEEK 3 DAY 1
WU.:
1’ CARDIO
THEN, 2 RDS
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
4,4,4 BSQ 40X0
*20-30” REST
8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED
*REST 2’
B.: EMOM 12’
6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG
8-12 BURPEE OVER ROWER
6-12 CAL ROW (THE GOAL IS TO ROW FOR BTW. 30-40”)
C.: 2 SETS
4-6 NORDIC HAMSTRING CURL 40X1
*REST 30”
10/10 SPLIT STANCE RDL 2010
*REST 60-75”
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD