Edzésleírás

'cause the sun is shining: 3x400m run (easy - moderate - moderate+1)

A. Warm-up: 

Amrap 6'

• 8 Down-ups 
• 8/8 cossack squats 
• 20" plank hold

 

B. For time: (25:45)

3 rounds of: 

• 12 alt. Box step-up @ single DB 10kg
• 12 alt. DB snatch @ 7kg
• 12 Wall Ball @ 4kg
• 12 Kneeling push-ups 

Then;

2 rounds of: 

• 18 alt. Box step-up @ single DB 10kg
• 18 alt. DB snatch @ 7kg
• 18 Wall Ball @ 4kg
• 18 Kneeling push-ups 

Then, 

1 round of:

• 36 alt. Box step-up @ single DB 10kg
• 36 alt. DB snatch @ 7kg
• 36 Wall Ball @4kg
• 36 Kneeling push-ups 

C.Accessory: 

50 Crossbody crunches

50 Russian twists @ 6kg

50 Flutter kicks

*try to rest as little as possible!