2023.03.08. szerda
A: activation – 2 sets
10 inchworm
5/5 cossack squat
30″ plank
1′ cardio
+ 3 sets
30 m farmer carry @heavy
15 jump squat
30″ hanging tuck L-sit
B: Split stance RDL
E90″x6 (3-3 sets per leg)
8 reps @30-40% of deadlift
you can increase the weight set by set
C: 1 set – TC: 20′
60 cal cardio
50 kb dead snatch @20/12 kg
40 goblet squat 20/12 kg
30 butterfly pull up/kipping pull up/ring row
20 burpee box jump
D: stretching
half kneeling hip flexor stretch
pigeon
elephant walk 15/15 reps (hold 3″ each reps)