Julkaistu:

Ti 29.12

Pre-workout accessory scap. control work

a) Skill 15min

  • DU

b)  2-4 rounds, for 15min, rest as needed

  1. 2×8-12 L-sit progressions
  2. 5-10 HSPU (scaling: pike push up / legs on a box / deficit)
  3. 10-15 banded hollow lat pulldown
  4. 2×5-10 Pistol squat progressions
  5. 2×8-10 lateral and front raises @light DB’s/plates
  6. 8-10 RMU transitions on rings or on floor (jos ei halua käyttää renkaita)

c) Tabata, 8x 20s work / 10s off

  • Burpees

Cooldown 5-10min easy aerobic