Julkaistu:
Ti 29.12
Pre-workout accessory scap. control work
a) Skill 15min
- DU
b) 2-4 rounds, for 15min, rest as needed
- 2×8-12 L-sit progressions
- 5-10 HSPU (scaling: pike push up / legs on a box / deficit)
- 10-15 banded hollow lat pulldown
- 2×5-10 Pistol squat progressions
- 2×8-10 lateral and front raises @light DB’s/plates
- 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