Training Di. 11.09.2018

WarmUp:        20-20-20-20

• 5min Jump Rope Work
• 5min Stretch and Mobilization

Strenght:

• Dumbbell Bench Press
  • 5 Sets with 5-7 reps per arm
  • Increase weight for every set

• Weighted Ring Dips Strict
  • Choose a weight and don´t go below it
  • EMOM10 – 5 reps

WOD:

„Street Fight”

• For time:
  • 10 Burpees over Wall Ball
  • 10 Wall Balls (9/6kg)
  • 20 Pull Ups
  • 20 Wall Balls
  • 30 Toes to Bar
  • 30 Wall Balls
  • 20 Pull Ups
  • 20 Wall Balls
  • 10 Burpees over Wall Ball
  • 10 Wall Balls

TimeCap: 18min

AFTER PARTY:            4x 30sec L-Sit on Floor or Parallels