Training Di. 02.10.2018

WarmUp:        20-20-20-20

• Coaches Choice WarmUp

Strenght:

• Dumbbell Overhead Walking Lunge
  • 5 Sets: Distance from rack to rowers and back = 1 set
  • Increase weight for every set

• Weighted Push Ups
  • 4x 5reps
  • Increase weight for every set but don’t lose focus on correct movement

WOD:

„Bud Spencer”

• AMRAP in 16min of
  • 5x Manmaker
  • 10x Med-Ball-SitUps (9kg / 6kg)

AFTER PARTY:            4x 30sec ON / 30sec OFF Russian Twists Med Ball