Training 16.05.2017

a1) 20-20-20-20
a2) 400m run

b1)DB/KB Rear foot elevated Split Squad 6-8/leg x 5 rest 60sec.
b2)Floor Shoulder Press 6-8 x 5 / rest 90 sec.

c1) Midline
3 Sets of:
30 sec. Plank
30 sec. Rest
30sec. Supermann
30sec. Rest
30sec. Hollow Rock
30 sec. Rest

d1) 10min:
odd: 10x Ground to Overhead Barbell 40/25kg
even:8 Frontsquats 40/25kg

d2) 4 min AMRAP
10 Pullups/Ringrows
20 DU/60 SU

3min.Rest

d2) 4min AMRAP
50 Wallballs (Competition Quality !!)
50 Situps