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Warm up:
3 Rounds of 10 reps
Sit ups
Squats
Bandy shoulder press
Strength 1:
10-10-10 each arm
KTB Windmills
Strength 2:
10-10-10
KTB/DB Goblet squat (add heavier DB/KTB each new round)
Workout for 25 min. timecap
4 Rounds of
1 min. Handstand hold
1 min. of deadhang hold
15 DB Shoulder press (Rx 22Kg/15Kg)
15 Pull ups (Rx 22Kg/15Kg)
Postworkout:
Shoulder stretch