Recovery Workout for Back and Legs

KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side

For time:

100 KB swings (24/16Kg)
500 m Row
100 KB swings
500 m Row
100 KB swings
400 m Farmers Carry

max reps strict pull-ups

21-18-15-12-9-6-6 Sets for Time of

• KB Swings 32Kg
• Barhoppers / DU
• Deadlift 85Kg
• Box jumps 60cm

Begine jede Runde mit ManMakers DB 12Kg
Sets for ManMakers: 10-9-8-7-6-5-4

Work up to a moderate set of 3 moderate Back Squats

MU Progressions
Low Rings
Bar
Kipping
Strict MU

30 Min AMRAP
In teams of 4, 3 Athletes can work at a time and 1 resting.
Row Max Cal
Wall Ball Max reps
Power Clean 60/40kg

Post total reps.

Käsilläseisontaharjoituksia:

Hollow, PEP pidot, selkäpäin seinää pito, vapaa käsilläseisonta

OPEN GyM 5:15 am