2025.11.05. Szerda
Warm up:
3 sets
15/12 cal row
10/10 side lunge
5 inchworm
:30 hollow rock
Strength:
Front Squat
2×5 @57%
2×5 @61%
2×5 @65%
Back Squat
2×5 @57%
2×5 @61%
2×5 @65%
Metcon:
Amrap 4′
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch 22.5 / 15 kg
30 box jump overs
rest 2′
Amrap 5′
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch 22,5 / 15 kg
30 box jump overs
rest 2′
For time
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch
30 box jump overs
Accessoy:
L-sit hold :15-:30 sec