STRENGTH #4

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Warmup 1 4 MINS

1min Low Squat T Spine Rotations
1min Plank shoulder tap
1min Walking Samson Lunge
1min Bodyweight Kang Squat

Warmup 2 6 MINS

AMRAP

10x Plate bicep curl
10x Plate goblet squat
10x Plate good morning
10x Plate Pass

Strength and skill

10 MINS on each Station

Station 1
Zercher squat

Perform 5 x 5 ZERCHER loading every round, rest 90-120sec between sets. Aim for a load 70-80% from 1 REP MAX.

Station 2
Wall walk practice

Station 3
AMRAP 10min

6x Hand release push-up
12x Alt Reverse Hanging Lunge rx 50% bodyweight
20x Alt. toe touch crunch