elitelhenice
28. pro 2018

28.12. 2018 WORKOUT

 

 

 

Warm up:

Suitcase carry x 50m, down with one arm/back with the other Single arm front rack carry x 50m, down with one arm/back with the other Single arm OH carry x 50m, down with one arm/back with the other Double KB front rack carry x 50m

 

Strength: Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps (15-20Kg DB) Rest 90 seconds Weighted Pull-Ups x 4-6 reps 70% of 1RM Rest 90 seconds

 

Workout: For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups

 

Postworkout:

8 per side Standing split squat at 30s Ring row (or strict pullup) x 5-8 Hanging hollow hold 20-30s

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