sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a> - Strength training upper body week 4 - day 5</p><p>Warm up:<br>- 1 km walk<br>- 1 round:<br> - 10 downward facing dog to cobra<br> - 20 windshield wipers (slow and controled)<br>- 2 rounds<br> - 5 bench dips<br> - 5 (elevated) push ups<br> - 10 prone db rotations (2 kg)<br>- 2 rounds<br> - 10 split leg slam ball e/s</p><p>Bench press <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>BenchPress</span></a><br>- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)</p><p>Arm finisher: 3 rounds<br>- 10 single arm DB row e/s (12,5 kg) <a href="https://fedi.kcore.org/tags/SingleArmDBRow" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SingleArmDBRow</span></a><br>- 10 Hex press (2x10kg) <a href="https://fedi.kcore.org/tags/HexPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>HexPress</span></a><br>- rest as needed</p><p>Core: 4 rounds<br>- 1 Turkish get up e/s (8 kg) <a href="https://fedi.kcore.org/tags/TurkishGetUp" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>TurkishGetUp</span></a><br>- 5 plank drags e/s (goal is minimal rotation) (8 kg) <a href="https://fedi.kcore.org/tags/PlankDrags" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PlankDrags</span></a></p><p>Cool down<br>- Lacrosse ball lats, pecs, tricpes<br>- 1 km walk</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
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#hexpress
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sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a> - Strength training upper body week 2 - day 3</p><p>Warm up:<br>- 1 km walk<br>- 1 round<br> - 20 scorpions<br> - 20 iron crosses<br> - 10 down dog to up dog<br>- 3 rounds<br> - 3 v-up complex<br> - 10 slam ball (6 kg)<br> - 6 burpees</p><p>Hardcore pump: 5 rounds<br>- 5 DB bench (10 kg) <a href="https://fedi.kcore.org/tags/DumbbellPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>DumbbellPress</span></a><br>- 5 hex press (8 kg) <a href="https://fedi.kcore.org/tags/HexPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>HexPress</span></a><br>- 5 DB fly (supine) (2,5 kg) <a href="https://fedi.kcore.org/tags/SupineFly" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SupineFly</span></a><br>- 5 tates press (6 kg) <a href="https://fedi.kcore.org/tags/TatesPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>TatesPress</span></a></p><p>Bulgarian split squat: 4 rounds <a href="https://fedi.kcore.org/tags/BulgarianSplitSquat" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>BulgarianSplitSquat</span></a><br>- 8x each leg (2x 10 kg db)<br>- 2 min rest</p><p>Shoulder care: 3 rounds<br>- 6 shoulder levers<br>- 6 overhead cat-cow</p><p>Cool down<br>- MFR pecs / lats / triceps<br>- 0,5 km walk</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
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