Warm Up - Ergs/DB

3 kola - 75 s rest 45 s jakýkoliv stroj (Bike, Row, Echo, pás....) - během 3 kol vystřídej 8/8 DB OH Reverse Lunges - not alternating - 10 kg

Soleus Raises - hands supported

2 x 20

Side Plank - on elbow - crossed legs - wall supported

2 x 25

Ankle Hops - 3 low and 1 high

3 x 32

Intervals - 40/80 - Bcross Run

10 ROUNDS OF: 40 s ON / 80 S OFF - vždy během 40 s se snaž udělat max opakování na daném cviku 1. intervals - Cals Echo 2. intervals - Farmer's Carry - 30/22 SPORT ----- 22/15 kg FUN 3. intervals - KB/DB Deadlift - 32/24 SPORT ----- 24/16 kg FUN 4. intervals - Cals Ski 5. intervals - 10 m Shuttle Run 6. intervals - Wall Balls - 9/6 kg 7. intervals - Walking Lunges - 30/20 SPORT ----- 20/10 kg FUN 8. intervals - Cals Row 9. intervals - Burpee to Prowler Push Press - 60/40 kg SPORT ------ 50/30 kg FUN 10. intervals - 10 m Shuttle Run - jedna rovinka je dnes 1 opakování

Bike Erg - Contrast

5 rounds Zapiš čas 500 m - vsedě - dumper 5 300 m - ve stoje - dumper 9

Supine Hemi-Bridge w/ roller - bench - heel taps

2 x 10

DB OH Carry - unilateral

2 x 20

Hip Flexor Fast Lifts - half-kneeling - back foot on wall

2 x 10

Split Squat - DB - back foot on wall

3 x 7

Rotational OH Press - DB - squat pos. - internal rot. - supported - unilateral

3 x 9

Lateral Jumps - reactive

3 x 6

Lateral Split Squat - KB - front-rack - not alternating

3 x 8

Gorilla Rows - KB - alternating w/ stop

3 x 10

Ski Erg

4 x 200

1200 m Run 3:00 min REST 1200 m Run 2:30 min REST 1200 m Run 2:00 min REST 1200 m Run Easy výklus/chůze na konec (3-6 min)