Training Di. 22.01.2019

Warm-up:       20-20-20-20

• Warm-Up: 4 rounds of
  • 5 diamond push-ups (3sec DOWN, 1sec UP)
  • 8 Jumping Lunges
  • 10 Russian Twist (moderate weight)

Strength1:

• Barbell-Bent-Over-Row
  • 5 – 5 – 5 – 5 – 5
  • Increase weight for every set

Strength2:

• Bar-behind-the-neck Lunges
  • Start from rack position
  • Load bar and do 10 lunges (5 per leg)
  • Increase weight after every set
  • TimeCap: 10min

WOD:

KEEP ROLLIN´

• In teams of 2:
  • 5k ROW

*one partner rows 250m while partner two does 10 weight plate SitUps (10/5kg plate)

*rotate after 250m

AFTER PARTY:            Stretch and roll