строгий кор 8 серий
таббатой чередовать холлоу и арк позиции
20:10 ( 4 минуты)

AMRAP 10

6 Dual DB Push Press
10 Dual DB Squat
10 Burpee Over DB ( you may step over )

DB´S 22,5/15kg

Partner Workout ( You Go, I Go)

AMRAP 35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

10 x 2 Hi-hang snatch

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Max.
20,9,7

2min tauot

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk