Warm up:
Tabata
Sandbag fron squats
Chest tap push ups
Strength:
Front squat
6 reps 70% 1RM
4 reps 80% 1RM
2 reps 90% 1RM
1 rep of today´s maximum
2 reps 90% 1RM
4 reps 80% 1RM
6 reps 70% 1RM
Hero workout:
POKROČILÍ
Gator
8 rounds 5x Front squat (90/45Kg) 26x Ring push-ups
ZAČÁTEČNÍCI
15 minutes AMRAP
5 Sandbag front squats
10 Push ups
Postworkout:
3 Rounds of AMAP (rest as needed between rounds)
Pull ups
ZAČÁTEČNÍCI
Jumping pull ups