Julkaistu:

Ma 14.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

  1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
  2. 3-6 depth jump push ups

b) 2-4 rounds, Skills ja gymnastics accessories

  1. 2×8-12 L-sit progressions
  2. 30s HSW (scaling: legs on a box / HS taps on the wall / wall climb)
  3. 10-15 banded hollow lat pulldown
  4. 2×5-10 Pistol squat progressions
  5. 3×5-8 banded I-T-Y’s

rest as needed

c) KBS Tabata

  • 8x 20s work / 10s off

After workout:

  • 15-30 min easy aerobic exercise: run / bike / etc.