Friday 09/11/18

Friday 09/11/18

A. WARM-UP x3

-x20 scissor swings

x20 shoulder openers

-x10 side lunges

-x10 front lunges + thoracic rotation

-x10+x10 hamstring floss

 

B. EMOM FOR 6MINS

min1: x30 hollow rocks

min2: x20 candlesticks

 

C. E2M FOR 30MINS (5 rounds)

SET1: 300m/250m row + 10 push presses

SET2: 200m run + 10 HSPUs

SET3: 300m/250m ski erg + 10 pull ups

 

(RX: 50kg/35kg, Sc: 35kg/20kg , Beg: 20kg/15kg)

 

 

6:10 CLASS

A.WARM-UP (same)

B. SAME

C. SAME but

10 push press = 10+10Β one arm DB push press

200m run + 10 HSPUs = 0.5km + 15 push ups

10 pull ups = 15 TRX rows

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