elitelhenice
zář 19

19.9.2019 WORKOUT

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Warm up: At 80-85% effort against a 16-minute clock: Max Calorie Assault Bike*

*Every 4 minutes, including at 321GO!, perform: 15 Down Ups (burpee with no jump) 15/10 Calorie Row

 

Strength: Back Squat *Set 1 – 6 reps 70% of 1-RM *Set 2 – 6 reps 80% *Set 3 – 3 rep 90% *Set 4 – 2 reps 95% Rest 2 minutes between sets

 

Workout: Three rounds for time of 10 Deadlifts (100/65Kg) 50 Double-Unders

Immediately followed by. . .

Three rounds for time of: 15 Dumbbell Thrusters (20/15Kg DBs) 50 Double-Unders

Immediately followed by. . .

Three rounds for time of: 20 Toes-to-Bar 50 Double-Unders

 

Postworkout: One set of: 100 Empty Barbell Front Rack Lunges

Nejnovější příspěvky
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