2020 | WEEK33 | DAY 6

Károly Török

Saturday

Warmup flow: https://youtu.be/g_09icA11e4

Accessory

A) Tempo circuit – 3 to 4 Rounds, rest as needed 8 – 12 Goblet DB sumo squat @ Tempo 2020 8 – 12/side Single arm DB Half kneeling strict press @ Tempo 2020 8 – 12 DB Deadlift @ Tempo 2020 8 – 12/side Single arm DB row @ Tempo 2020

@ 30kg db + 22,5kg DB on press

B) 3 Rounds of: As many sets as possible 10-second hold at “bottom” of a push-up (off the ground) 10-seconds of push-ups Keep alternating until you cannot do the static hold anymore

  • Immediately after
  • As many sets as possible 20-second hold at bottom of a squat (under tension) 20-seconds of air squats Keep alternating until you cannot do the static hold anymore

Rest 2-minutes before next round

Finisher

15' work (45" rest - 15" rest)

  • Kang squat
  • Leg lowering /w plate
  • Barbell glute bridge
  • Windshield viper /w plate
  • Plank