7-12-2026 운동계획
[Warm up]
*2 RDs
1:00 Jump Rope
10 Air Squats
10 Box Step-ups
10 Push-ups
10 Walking Lunges
20 Mountain Climbers
*Every 2:00 × 5 Sets
8 DB Front Squats
8 DB Push Press
8 Box Jump Overs
[TABATA]
20s on 10s off * 4sets
① Double Under
② DB Goblet Squat
③ Bike (or Shuttle Run)
④ Alt DB Snatch
*AMRAP 20
Station 1
Partner A 16 DB Thrusters
Partner B Wall Sit
Station 2
Partner A 20 Box Jump Overs
Partner B Farmer Hold
Station 3
Partner A
20 Alt DB Snatch
Partner B
Plank
[Finisher]
*3 Rounds
20 Russian Twist (DB)
15 V-Ups
20 Plank Shoulder Taps
30 sec Hollow Hold
8 Views