Edzésleírás

A. 3 sets:

10/10 Suitcase Deadlift @ 12kg
10/10 alt. leg raises in plank position 
10/10 bent over scapular retraction @ 2,5kg plate

B. Lifting - Deadlift

a. Work up to about 50-60% of your max (light, moderate weight) , focus on technique - 35kg

b. Every 90" x 5 sets: 5 reps  @ a.'s weight 

C. 2 x Amrap 5'  /  Rest 2' btw.  Amraps

14  Alternating Devil presses @ 7,5kg
30m walking lunges w/ DB in goblet @ 7,5kg

~ Max reps burpee over DB in remaining time 

Score: Total number of burpees (46db)

D. 3 sets , 60" rest btw.:

30" superman hold
10/10 single-leg RDL @ 10kg