Boldog karácsonyt :-)
1)SMR, gymnastics
2)Kettlebell Complex x 3 sets:
Halos x 5 each direction
Press x 8 each side
Windmills x 5 each side
Bottom’s Up Carry x 15m each side
Single-Arm Front Rack Alternating Reverse Lunges x 6
90″ rest
3)EMOM 15′
Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB
clean)
Station 2- Front squat x 8 reps (Basic:empty bar or double KB)
Station 3- rest
4)Cross: 5 rounds for time
* 10 deadlift@60/85 kg
* 10 latetal burpee
* 10 kipping pull up
Basic: 6 rounds for time
* 10 russian swing 12/20 kg
* 10 burpee over kettlebell
* 12 TRX/ring row
5)3-4 sets
12 seated barbell good morning, 15 v-sit up