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      1. ELITE FÓRUM
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      3. 7.6. 2019 WORKOUT
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      elitelhenice
      7. čvn 2019

      7.6. 2019 WORKOUT

      Warm up:

      Athletic warm up

      then

      2 rounds of

      20 Jumping Jacks

      Rest 30 seconds Assault Bike (or Rowing) x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 40-50 yards per side Rest 30-60 seconds


      Strength:

      Every 3 minutes, for 9 minutes (one set of each): Station 1: 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2: 3 Minutes of Handstand hold practice (use this time to accumulate time inverted and perfect your ability to balance) Station 3: 3 Minutes of Ring Muscle-Up Skill Practice (use resistant bands)




      Workout:

      5 minutes of Run (AMAP)

      4 minutes of Squats (AMAP)

      3 minutes of DU (AMAP)

      2 minutes of Box jumps (AMAP)

      1 minute of DB bench press (AMAP) (25-30Kg/10-17Kg)

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