DAY 4
20.07.2017
Warmup
Mobility
1 )STRENGHT – DEADLIFT
3 x 5 ROMANIAN DEADLIFT
3 x 7 SUMO DEADLIFT
3 x 9 DEADLIFT
– build 1 set light ,1 set moderate , 1 set Heavy
rest as needed btw sets
2 ) ” L’ARMATURA “
#1
2 rds
7 inverted barbell row
14 kneeling single strict press ( 7 each side )
21 hip bridge
#2
2 rds
10 BARBELL ROLLOUT
20 MT WALK IN OH 1 KTB ( each side )
30 SEATED BENDED ROWS
#3
800 MT 2 KTB CARRY
100 MT FARMERR CARRY
100 MT FRONT RACK
100 MT left arm FRONT RACK – right arm FARMER CARRY
100 MT right arm FARMER CARRY – left arm FRONT RACK
….repeat