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