WARMING-UP (8 min.)
2 sets
10 pass-throughs (stok)
5 empty barbell bent-over-row
10 knee push-ups
10 overhead lunges (stok)
1 set
0:30 plank hold (hoge plank, op handen en voeten)
5 empty barbell bent-over-row
10 floor piked push-ups
10 air squats
1 set
0:30 plank hold (hoge plank, op handen en voeten)
5 empty barbell bent-over-row
10 feet elevated piked push-ups
10 air squats
STRENGTH (12 min.)
5 sets
6 dumbbell shoulder press
WORKOUT PREP (8-10 min.)
Find your workout weight:
3 sets x 6 reps bent-over-row (opbouwend gewicht)
Mini-workout (final prep):
2 rounds:
6 bent over rows
6 strict box handstand push-ups OF pike push-ups OF push-ups OF kneeled push-ups
WORKOUT (14 min.)
AMRAP 12*:
12 barbell bent-over rows (gewicht voor 6+ reps)
12 strict handstand push-ups (vanaf de box) OF pike push-ups OF push-ups OF kneeled push-ups
* Eventueel als buddy-workout uit te voeren