Skill & strength Strength
120 min
1.Skill
A. BMU practice for 40 min
- Progressions
- Bar muscle up 10 x 1 rep
B. HSW practice for 15 min
2.Strength
A. Alt for 3 rounds:
A1. Hip thrust
12*50 10*55 10*60 10*65
A2. Shoulder press - 4 @ AHAFA
27.5 29 30 30
B. Alt for 4 rounds:
B1. Back rack walking lunge - 8/side @ AHAFA
45 50 52.5 52.5
B2. Single leg donkey kicks 8/side
B3. Monster walks right + left 15 + 15 steps
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