Friday 22/07/2022

FITNESS

Friday

22/07/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Squat Mobility

Overhead mobility

Thorasic mobility

Snatch warm up

A.

Snatch + OH Squat

*build to a heavy complex

*go every 1:30 for 12:00

B.

Back Squat

3sets x Max reps @87% of 1rm

C.

I.

EMOM for 18:00 (3 Rounds)

M1: DB Shoulder to OH @22,5/15kg

M2: Assault bike

M3: Burpees

M4: Double or Single Unders

M5: Box Overs *any way

M6: Rest

D. (Optional)

Side lying glute raises

3sets x 10reps/each

E. (Optional)

Tabata (8rounds x 20sec ON/10sec OFF)

Pistol Squats x Max Reps

*use assistance if needed