Edzésleírás

A. Amrap 6'

• 6 hand walk out to toe touches 
• 6/6 crab reach 
• 6/6  deadbug

 

B.  5 sets, for quality ( not for time!)

• 1 round of KB complex / each arm - try to go unbroken!
• 1 Rope Climb ( legless if you can) 
• 1'30" cardio machine @ moderate pace - row

*Use: Single Kettlebell @ 8kg

*KB complex: 1 Turkish get-up- (only up!)  + 3 russian swings +  3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry 

 

C. 3 sets, 1' rest between 

• 10 / 10 Side plank powell raise @ 2,5kg plate ( https://www.youtube.com/watch?v=eQflPl9LjWk ) 
• 10 Crush grip DB Z-press @ 10kg ( https://www.youtube.com/watch?v=E0pXF6yOkN4 ) 
• 10 / 10 One arm rear delt row @ 2,5kg ( https://www.youtube.com/watch?v=pfx4Z_Uc2C0  )