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Functional BB

A

Mobility:
– 2×20 hip rotation
– 2×10+10 shoulder rotation
– 3×8 kb windmill (light)

Endurance and Core:
5 Round
– 500 m Row/run
– 25″ + 25″ one leg Plank
– 12 reverse crunch (slow)
No rest

leg:
– 5×12 Overhead lunge Plate 20/10
45″ rest
– 4×10 Back squat(no complete extension)
55/60% 1’15” rest

Chest – Arms:
4 Round:
– 12/15 bench press (Barbell of dumbbells)
– Max effort weighted push up 10/5
2′ rest

– 3×12 Cable curl
1′ rest

B

Mobility:
2 Round:
– 10 Knee rotation
– 10 shoulder rotation
– 10+10 lateral rotation (lunge position)

Core strenght:
4 Round:
– 10 Knee to elbow plank
– 10+10 side plank press
– 10 superman shoulder pass
3″ rest

Hamstring:
– 4×10 Sumo Deadlift (no Tounch and Go)
1’30” rest

4 Round
– 12 Leg Curl (slow)
– 12 KB Swing (heavy)
45″ rest

Dorsal – Arms:

– 4×12/15 Barbell Row
1’30″rest

– 3×12 Pulley (large bar)
1’rest