Aerobic work + strength Workout
110 min
1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTB
HR 129/159
2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kg
B. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kg
C. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches
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