INTERMEDIATE 24/06/2020

Warm-Up.

Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
https://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be

then

2 sets:
Bear Crawl (20 meter forward /backward)
Single-Leg Jumps (your choice of type) x 6 per leg

A. Strength
3 sets of each

Station 1 – Back Squat x 10 reps
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

B. Conditioning
AMRAP 12 min
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Dumbbell Box Step-Overs

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