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