Training Fr. 29.06.2018

Warm Up: 20-20-20-20

4 rounds of:

• 20 Jumping Jacks
• 16 Russian Twists with Medball
• 10 PushUps

Strength:

EMOM10: 5 deadlift (touch and go) with 80% of 1 RM

• Beginners: take moderate weight and focus on technique

Core Work:

5 sets (NOT FOR TIME BUT QUALITY) of:  rest 45sec between sets

• 15 V-Ups
• 20 sec Hollow hold
• 20 sec Superman hold

WOD:

„Midlife Crisis“   

For time:

• 30 Cal Row/Ski erg or 18 Cal Assault Bike
• 30 WallBalls (9kg / 6kg)
• 30 KB swings american style (24kg /16kg/10kg)
• 30 Hand-release PushUps
• 30 Toes-to-bar or Knees-to-elbow
• 30 Cal Row/Ski erg or 18 Cal Assault Bike

TimeCap: 15min

AFTER PARTY: intensive stretch and foam rolling