2023.08.04.

Szerző:Strong Body Training

A. Warm-up: 

3 set

100 Single-unders 
10 Ring Face pull 
10/10 Single-Leg glute bridge 
45/45s. Side plank
 

B. Practice

8 min. (You can choose one) 
Ring MU 
Or
Double-unders 

Then, 
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders 

C. Wod

10 Rounds for time:

RX: 
3 Ring MU 
10m Walking lunges w. Double Kb in front rack 2×24/16kg 

Open: 
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps 
2x10m Walking lunges 

Basic: 
10 Rounds for time: 
7 Ground to Overhead w. 20/10kg Plate 
4x10m Shuttle Run 

D.Acc
3-4 sets of:
20 Alt. KB bicepsz curl 
60s. Superman hold 
Rest 60s

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