Liczba spalonych kalorii: ok. 520 kcal

Warum up

RAZ DWA TRZY

Strenght

Bench press
3x 6 @65% -> 1 RM

Wod

3 min ON/ 2 min OFF x 3

• 20x Alternating dumbbell snatch
• 14/20 Cal ROW Machine

W: 15 kg, 14 Cal, M: 22,5 kg, 20 Cal

Accessory Work

• 60-50-40-30 sec Pinch grip carry @2x X kg
• 10-8-6 x Half kneeling landmine press @X kg
• 15-12-10 x Chest supported incline dumbbell row @2x X kg

Core 

30 sec ON / 30 sec OFF x 8

• Plank
• Dead bug

Video tutorial