Aya（小山内あや）のインスタグラム(aya_fitness) - 10月23日 07時41分

合同トレーニング 💪🏻🔥。
Thank you @yuko_sakuyama & @cool_jap2 👍🏻⚡️
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1 )7 sets of:
2 Clean Lift-Offs + 1 Power Clean + 1 Tempo Front Squat (3.0.1) ＊Rest 90-120 seconds between sets.
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2a )Every 2:00 x 7 sets:
1 x 3-Stop Front Squat + 3 Front Squats ( a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom. )
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2b )Every 1:00 x 7 sets:
3/side Lateral Box Steps Downs with K.B(12kg) ＊For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box.
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3 ) 4 sets of :
8/side Bulgarian Split Squat Tempo (3.1.0)
＊Rest 90-120 seconds between sets.
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4 )WOD
3 rounds of : ≪ 3min AMRAP ≫
5-8 Ring Muscle up
20 Wallball ( 20/14 )
Max cal Row
＊1min REST.
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