A.
Build to today’s 1-RM Dead-Stop Front Squat
115kg
B.
Against a 2-minute running clock…
25/18 Calorie Row
Max Rep Hang Squat Snatches
Rest 2 minutes between sets, and complete a total of 4 sets.
Loading per set:
*Set 1 – 60kg - 5
*Set 2 – 55kg - 8
*Set 3 – 50kg - 8
*Set 4 – 40kg - 12
C.
AMRAP 30min
60Calorie Assault Bike
45m Suitcase Carry 32kg + Waiter’s Carry 24kg(Right Arm Overhead)
45m Suitcase Carry 32kg + Waiter’s Carry 24kg(Left Arm Overhead)
40 Cal Row
1 Rope Climb from seated + 1 Rope Climb
Wynik: 2 rundy + 60 Cal Air Bike
D.
3 sets of:
Pallof Press x 10 reps
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 10 reps
Rest as needed”
Nie było dzisiaj lekko. wazne ze wszystko idzie do przodu