2026.08.31 – Hétfő
Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
OHS
2×2 @ 85-90%
2×1 @ 90%
Deadlift
1×1 @ 80-85%
1×1 @ 85-90%
1×1 @ 90-95%
EMOM 8
1 Speed deadlift @ 75%
Metcon:
For time:
30 Burpee box jump over
50 Thruster @ 40/30kg
30 Burpee box jump over
Accessory:
EMOM 12
1: 10-15 Side plank hip touch
2: 20″-30″ Front plank shoulder tap
3: 10-16 Starfish
4: 5-10 Rounded GHD back extension