9.10.20

Ομαδική φωτογραφία με μέλη του γυμναστήριο Trainforlife Σέρρες σε outdoor Τμήμα

PART A
Core strength – 3 rounds
30” on 10” off
Hollow side v ups
Plank in and out
Arch hold

PART B
Activation – P. clean or H.p.clean
Pro: Build a heavy complex of 1 floor 1 below P.clean

then
WOD
5-10-15-10-5
P.clean
bar facing burpees
200 mt run each round

PART C
Accessory Work – Gymnastics

4 sets of:
10 strict hspu
2 legless rope climbs
Rest 90″ between sets

HEAVY DAY
4×8 Deadlfit
4×8/6 Split bulgarian Squat
3 Super set of
8 chin ups – weighted
10/12 kick backs