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    • ELITE TRAINING CENTER

    • KURZY

    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

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      1. ELITE FÓRUM
      2. Tréninky
      3. 9.2. 2020 MEDIC'S WEEK CHALLENGE
      Vyhledat
      elitelhenice
      9. úno 2020

      9.2. 2020 MEDIC'S WEEK CHALLENGE

      Warm- up:

      Deep Squat Progressions x 5 reps


      Band Distracted Ankle Pulse x 30 seconds per side



      then

      Three sets of: Shuttle Runs 4x10m Forward/Backward Leg Swings x 10 reps per side Banded Pass Thrus in Bottom of the Squat x 10 reps


      Lateral Leg Swings x 10 reps per side


      Workout:

      In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Row (together) 80 Walking Lunges with DB (20/20/20/20 – alternating partners) 400 Meter DB Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

      Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.


      Postworkout:

      Your choice for abdomen or core

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