2026.05.15. – Péntek
Warm up:
3′ Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 PVC pass through
12 Slow OHS w/ PVC
Strength:
OHS
2×5 @ 70-80%
2×3 @ 75-85%
Front squat
2×15 @ 55-65%
Metcon:
For time:
Buy-in: 150/300 D/S under
4x
20 GHD sit up
15 C2B
10 Thruster @ 45/30kg
Accessory:
2x
Max time D-ball/sandbag bear hug hold
Every 2′ – 12′ (3 sets per station)
1: 15 Right side plank hip touch + 10 Right side plank rotation
2: 15 Left side plank hip touch + 10 Left side plank rotation
1: 15 Right side plank hip touch + 10 Right side plank rotation