0

sabato 25 novembre 2023

  • routine 1: lats + core

     

  • Five rounds, 30s work + 15s rest of:
  • 1: high box jump
  • 2: kettlebell american swing
  • (16/24 kg)
  • 3: row for calories
  • rest 30s between sets

     

  • 6 rounds for time:
  • 9 deadlift (70/100 kg)
  • 100-m double-KB farmers carry
  • (15/22,5 kg DBs or 16/24 kg KBs)
  • time cap: 12 minutes
  • _ _ _ _ _ _ _ _

     

  • extra workout:
  • three rounds of:
  • 15 hollow rocks
  • 15 superman rocks
  • 10 handstand shoulder tap
  • rest one minute, then
  • EMoM 6 minutes
  • 10 meters handstand walk