Dynamic effort lower:
10×2 box squat
⁃ 80%/1RM
⁃ 30 sec rest
6×1 deadlift
⁃ 40%/1RM + 30% band tension
⁃ 30 sec rest
Metcon:
16 min AMRAP
45m overhead walking lunge, 20/15kg plate
60 DU
Strength accessory:
1. 4×10 stiff-legged deadlift
2. 4×10 ghd back ext. (weighted)
3. 1×100 band good morning (30-40 rep sets
4. Accumulate 3 minutes of L-sit hold
Lähtöajat:
8-11 Open gym
11.00
16.00
17.00
18-21 Open gym
