0

martedì 12 settembre 2023

  • routine 4: handstand
  • – – – –
  • five sets of:
  • 20s max strict ring dip
  • 10s rest
  • 20s max heavy renegade row
  • (use dumbbells or kettlebells)
  • 40s rest
  • – – – –
  • for reps, with a partner:
  • amrap 2′
  • synchro knees to elbows
  • rest 1′
  • amrap 4′
  • 5 synchro knees to elbows
  • 10 partner wall ball shot (6/9 kg)
  • rest 2′
  • amrap 6′:
  • 5 synchro knees to elbows
  • 10 partner wall ball shot
  • 10 box jump over (50/60 cm)
  • alt. reps
  • – – – –
  • extra workout:
  • 6 sets
  • every two minutes complete:
  • 1 squat clean and jerk