Warm up: 5 Rounds of 100-m backward run 10 Spider-Man lunges Bear crawl square
Workouts: POKROČILÍ 2 x AMRAP in 6:00, rest 2:00 between 5 push presses, 165#/120# 5 tire flips 10 ring rows
STŘEDNĚ POKROČILÍ 2 x AMRAP in 6:00, rest 2:00 between 5 push presses, 115#-135#/85#-95# 5 tire flips 10 ring rows
ZAČÁTEČNÍCI 2 x AMRAP in 6:00, rest 2:00 between 5-10 push presses, 10# dumbbells-65# 3-5 tire flips 10 ring rows
-then-
Tabata flutter kicks
Mobility: 2 Rounds of 1:00 – cobra pose 1:00 each side – triangle pose 1:00 – barbell trap smash
DOUPOV EXCERCISE WORKOUT:
Max rounds in 20 minutes 15x Pull-ups 30x Push-ups 45x Squats
Marťas:
5 rounds, 50-40-30-20-10x reps Pull-ups Ring dips