Petek 27.03.2020

COVID- 19 BUNKER TRENING DAY 12

1. Warm Up:3 x 30 seconds on/20 seconds off

1.5 Sq jump 2:17

Sprint in place 1:25

Wide out drops 1:36

Broad jump back pedal

2. Metcon:

👊 NO-WEIGHT VERSION 🌶 Beast Mode 😱 😉
For time:
100 Down & Up + Air Squat – 30Plank With Reach Back and Out
– 50 Seated Leg Raises
50 Down & Up + Air Squat – 30Plank With Reach Back and Out
– 50 Seated Leg Raises
25 Down & Up + Air Squat – 30Plank With Reach Back and Out
– 50 Seated Leg Raises

16. Plank With Reach Back and Out (4:02)

 

Verzija če imaste: DB, KB, Barbell…⠀⠀⠀⠀⠀⠀

🌶 Beast Mode  😉

DB VERSION
For time:
30 One-Arm-DB Devil’s Thruster Desna roka
– 15 DB Russian Swing – 30 Seated Leg Raises Over DB
30 One-Arm-DB Devil’s Thruster Leva roka
– 15 DB Russian Swing – 30 Seated Leg Raises Over DB
20 One-Arm-DB Devil’s Thruster Desna roka
– 10 DB Russian Swing – 20 Seated Leg Raises Over DB
20 One-Arm-DB Devil’s Thruster Leva roka
– 10 DB Russian Swing – 20 Seated Leg Raises Over DB
10 One-Arm-DB Devil’s Thruster Desna roka
– 5 DB Russian Swing – 10 Seated Leg Raises Over DB
10 One-Arm-DB Devil’s Thruster Leva roka
– 5 DB Russian Swing – 10 Seated Leg Raises Over DB

⠀⠀⠀⠀⠀⠀⠀

3. ABS: IBIZA 2020:) 4x 1 45s / 20

Glute bridge

Hallow hold