sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a> - Strength training upper body week 5 - day 2</p><p>Warm up:<br>- 0,5 km walk<br>- 2 rounds<br> - 10 banded plank knee to elbow<br> - 10 glute bridge march step<br> - 15" adductor plank e/s<br>- 2 rounds<br> - 3 ATG squat 3" pause e/s<br> - 10 goblet squats with band around the knees (12 kg)<br> - 8m banded lateral walk e/s</p><p>Plyometrics: 10 rounds<br>- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) <a href="https://fedi.kcore.org/tags/BoxJump" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BoxJump</span></a> <a href="https://fedi.kcore.org/tags/PR" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PR</span></a><br>- Rest as needed</p><p>Squats: 20 min EMOM<br>- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg <a href="https://fedi.kcore.org/tags/BackSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BackSquat</span></a><br>- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg <a href="https://fedi.kcore.org/tags/FrontSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FrontSquat</span></a></p><p>Core: 3 rounds<br>- 60" plank<br>- 10 banded clam shell side plank e/s</p><p>Cool down<br>- 55" dead hang on the bar<br>- 2 mins reclined hero (instead of couch stretch e/s)<br>- 3 mins leg up the wall<br>- 1 km walk</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>