Workout of the day 03.03.2020

A. GENERAL WARM UP A1.PREHAB EXERCISES 2 ROUNDS (NOT FOR TIME) 3 Bar Skin the cat 20 seconds rest 60-45 seconds Wall facing handstand Hold

B. STRENGTH TRAINING Bench Press

Every 2:00” for 5 sets : 4 reps @ 75-80 % 1 rm

C.CONDITIONING "Climb, Press and Jump" 5 rounds for time: 5-4-3-2-1 Ascents legless Rope Climb 4,5 m 10 Dual dumbbell Push-Presses 50 Double Unders Time Cap 15’ Advanced option: Men: 22,5 kg dumbbells Women: 15 kg dumbbells Intermediate option: Men: Rope Climb (any hook), 15 kg dumbbells Women: 10 kg dumbbells Beginners option: Men: Modified Rope Climb x 2 ,  10 kg dumbbells Women: 5 kg dumbbells | x 3 Single Unders

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