Superset 1: 3x |
Push Press: 3x20(10+10)x16 kg. |
Hip Flexor Stretch: 30 seconds (15 seconds each side) |
Superset 2: 3x |
Bent-Over Rows: 3x20(10+10)x24 kg. |
Hip Flexor Rainbow Stretch: 30 seconds (15 seconds each side) |
Superset 3: 3x |
Swings: 3x30(10+10,5+5)x24 kg. |
Bird Dog: 30 seconds (alternating legs) |
Superset 4: 3x |
Goblet Squats: 3x10x20 kg. |
Six-Point Zenith: 30 seconds (alternating sides) |
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Finishers: |
Plank: 1 minute |
Suitcase Carry: 1 x 100(50+50) steps x 28 kg. |
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Cool-Down: |
Foam Roller
Activity Tracking: |
Steps: 12,823 ~ 6.0 miles |
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