Julkaistu:

Ti 10.11.

Pre workout:

  • scap & core ctrl

a) e2m x 5

  • 8-12 Pendlay row @moderate weight

b) 3 rounds, 3 batteries, 2,5 minutes per battery, rest remaining time

1. Battery

  • 8-15 ring push ups (scaling: push ups)
  • 15 back extensions
  • 5+5+5 3 ”pos.” ring rows (false grip)

2. Battery

  •  8-15 scap. Dips with boxes
  •  8-15 V-ups
  • 8-15 pull ups (scaling: pull power band from up)

 

3. battery

  • 8-15 scap. elevations @2xDB/KB (”olankohautus”)
  • 2×8-12 DB/KB side bends
  • 1-3 rope climbs (scaling: DB bicep curls / legless rope climb)