elitelhenice
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11.4. 2019 WORKOUT

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Warm up:

1 Round of Shoulder fix excercises

then

3 Rounds of 8 reps

Bandy L-Sit press

Bandy L-Sit Row

Bandy front squats

Bandy Push ups

 

Strength:

Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Landmine Press (right) x 8 reps Station 2 – Landmine Press (left) x 8 reps Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

 

Workout: Complete as many rounds and reps as possible in 8 minutes of: 20 Jumping Lunges (Alternating 10 each leg) 15 Kettlebell Swings (28-32Kg/20Kg) 10 Ring push-Ups

5 Ground to Overhead (60/35Kg)

 

Postworkout:

3-5 min. Airdyne/Rowing

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