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mercoledì 24 gennaio 2024

  • routine: handstand (walk)
  • 90s set, five sets
  • 20 flutter kick
  • 20 swimmer kick
  • max handstand walk
  • rest one minute

     

  • EMoM for 12 minutes
  • odd: 30s pull-up
  • even: 5 front squat @ 75% 1RM

     

  • 3 rounds for time:
  • 20 hand-release push-up
  • 10 overhead DB lunges (R)
  • 15 strict knee raises
  • 10 overhead DB lunges (L)
  • 15 medball sit-up (6/9 kg)
  • time cap: 11 minutes
  • _ _ _ _ _ _ _

     

  • extra workout
  • 4 sets for load:
  • 5 box jump (high)
  • 15 kettlebell russian swing (20/28)
  • 15 slow superman back ext.