2026.07.25 – Szombat
Warm up:
1’30” ski
1’30” row
3x
10 Banded good morning
4-4 Turkish get up
3-3 KB windmills
5-8 Burpee broad jump
Strength:
4x
2 Bench press @ 65%
10 Deficit push up
Every 45″ – 7’30”
2 Speed deadlift @ 50 kg
Metcon:
EMOM 25
1: 13/10 cal ski
2: 15m Handstand walk
3: 15/12 cal bike
4: 1 round of „D.T.”
5: rest
* 1 round of „D.T.” = 9 Hang power clean + 6 Shoulder to OH @ 70/48kg
Accessory:
Accumulate 5′ in a D-ball/sandbag bear hug hold @ 45/30kg
5x
15-15 slow DB suitcase carry