COVID- 19 BUNKER TRENING DAY 47
1. Warm Up:
6min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar/ V-ups
Min. 3) Max Alt. DB Lunges
2. Metcon:
NO-WEIGHT VERSION/Odd-Object/ DB/KB/Barbell VERSION
5 supersets
LOWER BODY WORK
One DB Front Rack Bulgarian Split Squat – 10 reps/leg
One DB Front Rack Step Ups – 10 reps/leg
One Leg Hip Thrust with DB – 15 reps/leg
One Arm DB Deadlift – 12 reps/leg
No Rest b/t exercises – 1’30” Rest b/t sets
4 sets of: ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
•Curtsy Step Down -12 reps/6 leg – rest as needed b/t sets
CONDITIONING ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5 rounds of:
20 DB Russian Swing or 20 Alternating Leg Reverse Lunges
20 Alternating One Leg V Ups
20 Kipping Handstand Push Ups or Push Ups – at the end of each round perform max Down & Ups In 60” 🔥
3. ACCESSORY:
5 sets on Right Side THEN on Left Side of: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Lateral Plank Pulse – max reps in 20”
• Lateral Plank Hold – 30”
⠀⠀⠀⠀⠀⠀⠀⠀⠀
– No Rest b/t reps & exercises & sets
Dodaj odgovor