자유 게시판

[Warm-up] 1:00 Jump rope Stretching AMRAP x 4 MINUTES 10 DB Goblet Squats :30 Plank :30 Jump rope 5RDs 16 Pike Shoulder Taps 10 Single DB Goblet Squats AMRAP x 10 min 7 Up-Downs 7 Push-Ups 7 DB Front Squats AMRAP x 3 MINUTES Max Burpees or Up-downs Option cool down: 1min plank * 3

[Warm-up] Jump rope 50 4 SETS (:20 ON / :10 OFF) MOVT 1 - Jumping Jacks MOVT 2 - Air Squats 4 SETS ~12:00min 10/10 Single DB Suitcase Deadlift 8/8 Single Arm DB Strict Press [WOD] 4 SETS FOR MAX REPS 1:00 - Max Air Squats 1:00 - Max DB or BB only Power Clean 1:00 - Max Jump ropes 1:00 - Max DB or BB only Push Press -Rest 1:00 b/t Sets-

[Strength] Deadlift (5*5) [WOD] 14 min -MIN 1 - 8 Deadlifts (185/135/95/65) + Max Cal Bike/Jump rope -Min2 Rest