“잘가요, 사랑손잡이~”
AMRAP 15
20 Lunge pos. MB side slam (lightweight)
20 Plank balance
20 V-ups
20 Burpees
“회식에는 이거다”
50-10 / 2R
DB Push presses
Toe touches jumping lunge
WBS
Standing toe touches
KBS
Butt kicks
Side lunges
Burpees
Seal jacks
“죽은 뒷벅지 살리기”
Strength
Hindu squat
20 x 3 sets
Conditioning
3 Rounds for time of :
10 1 leg inchworms (L:5, R:5) (bg : 2 leg)
50 Double Banded sprint (L+R=1)
10 Deficit Double KB sumo deadlifts
50 Jumping squats
“어머, 뒤태 예쁜거 봐.”
EMOM 16
12 Ring rows or B/B inverted rows (AD : Feet on the box)
12 Banded KB biceps curls
6 180 degree Box side handstand walks
12~20 DB Triceps kickbacks
“건강한 심혈관 만들기”
AMRAP 4
50 Rope skipping (S.U or D.U)
10 Squat thrust to tuck jumps
And then..
For time of :
DB Push-ups (chest to floor)
DB Alt. Thrusters
Cal Rowing
Conditioning
4Rounds
1min KB Windmill
1min Box jump
1min Max cal Erg
1min Pull up
1min Rest
Core strength
Lying DB to Knees crunch 12reps x 4sets
Conditioning
10Rounds For time;
10 Squat thrust
10 Inchworm
10 Prone K2E (L+R=1)
10 Deck Squat
*timecap 22min
Glute training
Elevated Glute Bridge 10reps
+ KB 1 leg Deadlift
10reps x 4sets
Conditioning
15min AMRAP
15 Plate G2O
15 Squat position Side step plate over(L=1)
30steps Plate OH walking lunges
Shoulder training
The crush grip press out
12reps x 4sets
DB butterfly raise
12reps x 4sets
Conditioning
50 – 10 x 4R
Push up
Row for cal
Mountain Climber
Conditioning
2min – 4min x 5R
5 Wall Climb
110M Shuttle Run
Max HR Burpee
