Warm up: 4 Rounds of 10 PVC good mornings 200-meter row 10 PVC front squats 200-meter ski 10 PVC pass-throughs 2:00 – bike
Workouts: POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 7 deadlifts, 225#/155# 14 pull-ups 21 grasshoppers
STŘEDNĚ POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 7 deadlifts, 165-205#/95-135# 14 pull-ups 21 grasshoppers
ZAČÁTEČNÍCI 2 x AMRAP in 7:00, rest 2:00 5-7 deadlifts, 16kg kettlebell-75# barbell 10-14 ring rows 15-21 mountain climbers
Postworkout: POKROČILÍ 4 Rounds of 25 dumbbell side bends each side
STŘEDNĚ POKROČILÍ 3 Rounds of 25 dumbbell side bends each side
ZAČÁTEČNÍCI 3 Rounds of 15-20 dumbbell side bends each side
Mobility: 4 Rounds of 1:00 – lacrosse ball in shoulders 1:00 – banded pec stretch 1:00 – lacrosse ball in traps