elitelhenice
21. lis 2018

21.11. 2018 WORKOUT

Warm up:

Tabata

Bandy good mornings

Sandbag thrusters

 

Squats in 10s rest intervals

 

 

Strength: Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps 28-32Kg Station 2 – (Left) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry* Station 3 – (Right) Single-Arm Deadlift x 5 reps + 50-Foot Suitcase Carry* Station 4 – Reverse Snow Angels x 15 reps

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.

 

 

Workout: For time: 30 Dumbbell Thrusters (55/35 lb DBs) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry

 

Postworkout:

Your choice

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