Warm up:
2 x Tabata
Squats
Barbell shoulder pressess
Jumping pull ups
2 minutes of jump rope between Tabata intervals
Workout:
POKROČILÍ
Every minute on the minute for 21 minutes 1st minute - 5x Handstand push-ups + 5x strict pull-ups 2nd minute - 10x Alternating DB pistol squats (10/5Kg) 3rd minute - Rest
ZAČÁTEČNÍCI
Every minute on the minute for 15 minutes
1st minute - 5x Handstand push-ups resting w. feets on plyobox + 5x resistance band pull-ups
2nd minute - 10x Alternating pistol squats
3rd minute - Rest
Postworkout:
3 Rounds of 2 minutes of
Strongman sandbag ground to shoulder lifts vs. ballistic rope shoulder excercise