30.12.2016 Training

a1) 20-20-20-20

a2) Foam rolling

b1) How to do: Push Press

c1) Frontpress (sitting) 4-6 x 4 /rest 2 min.

d1) 10 min. AMRAP
8  Burpees BJ over
10 Pushpress 20/40kg
12 Lunges

3min. rest

d2)
Buy in:
2 Rounds of Cindy
and then 5 rounds of: (transition 10 sec.)
30 sec. Row
30 sec. Handstand Hold

d3) 4 Supersets of: Rest between sets 2 min.

12 Situps
12 Superman rock
12 Hollow rock