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
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3. ABS: IBIZA 2020:) 4x 1 45s / 20
Glute bridge
Hallow hold
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