Workout of the day 04.03.2020

A. GENERAL WARM UP B. SPECIFIC ACTIVATION 2x5 Jefferson Curls @tempo 5151 2x10 Barbell Good Morning Empty barbell 20/15 kg

C. STRENGTH TRAINING Deadlift Every 2:30” for 4 sets: 4 reps @ 75-80 % 1 rm

D.CONDITIONING 12' AMRAP 6 BB Front Rack Lunge Forward Steps @50/35 kg 12 Toes To-bar 6 BB Front Rack Lunge Forward Steps @50/35 kg 12 Burpee over the barbell Intermediate option: M 42,5 kg / W 30 kg | Knees to-Elbows Beginners option: M 30 kg / W 20 kg | Hanging Knee Raises E.ACCESSORY (OPTIONAL) Seated leg raises 3X20-30 reps Chinese Plank 3x60 seconds (use weight if necessary) rest 60" b/w sets


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