szerda
A: activation – 2 sets
1′ cardio
10 banded rev nordic curl
20/20″ split squat pulse
B: 3 sets
15″ row @max effort
15/15 m SA farmer carry @heavy
15 feet elevated hip thrust
C: Deadlift
2 warm up sets, then:
8 reps 70%
6 reps 75%
4 reps @80%
2×2 reps @90%
90″ rest between rounds
D: for time – TC: 18′
35 russian swing @24/16 kg
30 kettlebell hang snatch @20/12 kg
25 kettlebell jump squat @16/8 kg
20 cal cardio
15 pull up
10 burpee pull up
15 pull up
20 cal cardio
25 kettlebell jump squat
30 kettlebell hang snatch
35 russian swing
E: 4 sets
20″ superman hold
20″ hollow hold
20″ rest