2025.10.01.Szerda

Szerző:Strong Body Training

Warm up:

3 sets

15/12 cal aab

10/10 rotating lunge

5 inchworm

:30 front plank shoulder tap

 

Strength:

Front Squat

1×10 @57%

1×8 @67%

1×6 @71%

1×4  @76%

 

Back Squat:

1×5 @60%

3×5 @70%

 

Metcon:

Amrap 4

8 shuttle run 7,5 – 7,5 m = 15 m = 1 rep

6 bar mu / burpee pull up

7,5 m hswlk / 3 wall walk

 

2′ rest

 

Amrap 4

12/9 Cal row

12 lateral burpee over row

 

2′ rest

 

Amrap 4

7 shuttle run

5 bar mu / burpee pull up

7,5 m hswlk / 2 wall walk

 

2′ rest

 

Amrap 4′

10/8 cal row

10 lateral burpee over row

 

Accessory:

Emom 10′

10 Ghd sit up + 10 Ghd back extension

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