Fullbody metcon training with simple plate. You can start first rounds with lighter plate but if You feel more strong You can replace a plate with a hevier one. But at first You need to warm up 😉☝️

Warm Up – Partners:

• 1st Cardio on ROW untill Target
• 2nd Plate OverHead Lunges 15m + Push Plate in Dog / Bear Crawling 15m – then change the 1st
• Target = 2345 meters

WOD „Hurá už mám 18 … “

* By Time Cap 40 Minutes Try to Reach You maximal „i“

Start with i=1, every next Circle i = i+1.

• i x Strict Press with Plate Horizontal
• i x Jumping Squat (with plate on the chest)
• i x 3 Plate OverHead SitUp
• i+i x Around The Head (left + right side)
• i+i x 1-hand Plate Row
• i x Devils Burpees with Plate

! Beginning of every minute = 12 x Jumping Jack / Double Unders

* !! After 40 Minutes Timecap Accumulate (18 – „i“) minutes in plank with the plate on Your back. As alternative You can hang on bar and hold anyhow the plate 😁

Enjoy everybody 💪✌️