Training Do. 04.10.2018

A: Warm Up
ca. 3 min Row, AirBike or SkiErg
ca. 10 min Mobility and Stretch

B: Three sets of:
– Russian Step-Ups x 10 reps each leg
– Ring Rows x 10 reps
– Push-Ups x 10 reps
Rest ca. 90 sec between Sets

C: Bulgarian Split Squat
4 Sets x 8-12 Reps each Leg
( Use 2 DB or 2 KB and increase weight for every set )

D: Dumbell Single Arm Row on Bench
4 Sets x 8-12 Reps each Arm
( Increase weight for every set )

E: AMRAP 15 min
In teams of two, partners alternate complete rounds of:

12 Dumbbell Thrusters
12 Burpees