Training Do. 13.09.2018

WarmUp:        20-20-20-20

• 10min Running Clock Glutes and Hams WarmUp
  • 20m Banded side walks
  • 10 Glute Bridge
  • 10 One-legged Glute Bridge (5per leg)
  • 10 Donkey Kickbacks (5per leg)
  • 10 Good mornings
  • Start again until 10min are over

Strenght:

• Glute Ham Raises
  • 5 Sets with 10 reps
  • Either grab a partner who holds down your feet on the floor or do it on GHD

• Hand Stand Walk
  • 10min running clock
  • Accumulate as many meters as possible
  • Advanced: Set up some obstacles to walk over
  • Beginner: Hand-Stand-Walk-Progression on wall with hand raises and shoulder taps

WOD:

„Hips Hips Hooray”

• 10min AMRAP
  • 4 Hand-Stand-Push-Ups / Scaled: legs-elevated-Hand-Release-Push-Ups
  • 8 Russian Kettle Bell Swings 28kg / Scaled: 20/16kg)
  • 12 Toes-to-bar / Scaled: knees-to-elbow

AFTER PARTY:            4x 30 sec Dead-Hang, focus on correct grip and active shoulders