Training 05.12.2017

a)20-20-20-20
a2)3min. aerobic work
b)4 Sets
30sec. HollowRock
30sec. Rest
30sec. Supermann
30sec. Rest
c)Pull up Top Hold 10 sec.on/30sec.off x 4
d)Ring Dip Top Hold 30sec on/30sec.off x 4
e)Buy in:
15 Slamball over Shoulder TC: 3 min.
3 Rounds
TC:4:00 min
40m KB Overhead Walk
20m KB Lunges
15 KB Swing American Style
10 KB G2O alternating
Buy out:
AMRAP Slamball over Shoulder 3 min