روز پنجم مقدماتی+تمرین در منزل – مربی آنلاین

Full body warm-up

SKILL

A) 10 each side
Over haead dumbbell Windmill

B) 10 m single arm over head dumbbell/Kettlebell walk

3. CONDITIONING

A) 4 Intervals (A1 – A2 – A1 – A2)
A1. 6-minute AMRAP
10 DB snatch, alternating
10 hand release push ups
8 DB Goblet squat

Rest 2-minutes before A2

A2. For time
100 high knee ( both legs count as one)


هر دو پا ‌یکی ‌حساب میشود

Rest 4-minutes before A1

4. MUSCLE ENDURANCE  FINISHER

A) Midline circuit
3 rounds of each

A1)20 seconds elbow plank hold
A2)20 reverse plank hold
Rest 30-seconds
between each round


۳۰‌ثانیه‌استراحت بین هر ست