Training Fr. 07.09.2018

WarmUp:        20-20-20-20

• 10min Mobility & Stretch Warm Up by Coaches Choice

Strenght:

• Dumbbell Bent-Over Row
  • 5 Sets with 6-8 reps per arm
  • Increase weight for every set

• Double Kettle Bell Suitcase Deadlift
  • WarmUp: Take two light KB and perform 15 reps for quality movement
  • 5 Sets with 5 reps
  • Increase weight for every set

WOD:

„Bachl´s Symphony of 3 Deadly Sins”

• 12min AMRAP, 4 – 6 – 8 – 10…:
  • Cal Bike, Row, Ski
  • Toes to Bar (Knees to elbow)
  • Hand Release Push Ups (Advanced: Hand Stand PU)

AFTER PARTY:            4x 30sec weighted plank