MB Warm Up - Stability

3 rounds - 4-6 kg MB - 45-60 s rest 10 Walking Lunges - MB - slam 15 MB Overhead Throw - standing - one leg - reactive 20 MB Chest Pass - standing - one leg - reactive

Calf Raises - DB - offstep - unilateral - supported

12, 9, 7

Front Plank - on straight arms

3 x 60

Vertical to Horizontal Hop - reactive

3 x 12

Bcross Run - 6.12. - Shortened - NO RUN

Cílem je dneska co nejefektivněji a nejrychleji odjet všechny disciplíny, bude mezi nimi dnes BIKE ERG! 1000 m Echo Bike 30 cal Bike 100 m KB Farmer's Walk - 2x30/22 kg SPORT ---- 2x22/15 kg FUN 30 cal Bike 30 KB/DB Deadlift - 32/24 SPORT-----24/16 kg FUN 30 cal Bike 600/400 m Ski 30 cal Bike 50 Wall Balls - 9/6 kg 30 cal Bike 40 m Walking Lunges - sandbag - 30/20 SPORT ---- 20/10 kg FUN 30 cal Bike 600/400 m Row 30 cal Bike 10 m H.Sled Push - 160/100 kg SPORT ----- 120/70 kg FUN 20 Burpees

Supine Cross Connect w/ roller - wall reference

2 x 10

KB/DB OH Walking Lunges

2 x 10

Hip Flexion w/ KB - standing on bench/box - unilateral - offstep

2 x 10

Bulgarian Split Squat - DB - 1+1/4 in bottom

7, 7, 5, 5

Landmine Press - half-kneeling - contralateral

10, 8, 6

Lateral Split Squat - KB/DB - goblet - alternating

3 x 7

Bent-over Row - DB - arm supported - ipsilateral

10, 8, 6

Spider Curls - DB - zottman

3 x MAX

Lateral Raises w/ lean - DB - unilateral - supported

3 x MAX

4 ROUNDS: 5 min - RUN 5 min - úplný rest/velmi pomalá chůze