elitelhenice
čvn 7

7.6. 2019 WORKOUT

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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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