EXTRA STRENGTH (open gym) Workout
DELOAD WEEK
Warm up
4-6min easy erg
+ dynamic stretching (if needed)
Workout
A) 3 rounds
12 back rack lunges (alternating)
3 high box jump
Rest 1,5-2min
B) 3 rounds
30s ring row / 30s rest
30s double DB push-press / 30s
C) 3 rounds for quality
10 cyclist squat (KB/DB)
8-12/side DB external rotation
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