Edzésleírás

A. 4 x : 20" work / 10" rest and change - @ easy pace ( 8 total minutes) 

1. Air squat
2. Hand walkout 
3. Mountin Climber 
4. Reverse burpee 

 

B. Strength 

Rotate between these 4 stations x 3 sets: 

*rest about - 30"- 45" btw. sets

1. KB floor press @ 2x8kg x 12 reps 
2. Inverted row x max reps ( with good form!): 8-9
3. Lateral box step-up x 8/8 reps @ 2x8kg
4. Good Morning @ empty BB (15kg) x 15 reps 

 

C. EMOM 12' - 3 sets 

1. 15m/15m single-side KB front rack carry @ 16 kg
2. 20"/20" Side plank hold 
3. 2 wall climb + 15"-20" hs hold after the last 
4. 45" cardio machine: row 

 

D. Plate wrist curl 

*3 x 15/15 @ 1,25kg