Training Do. 07.03.2019

Warm-up:       20-20-20-20

• Warm-Up: Coaches Choice

Skill:  

• Spend 10 minutes on ring gymnastics 
  • Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups

Strength:

• Weighted Box Step ups
  • Grab two kettle bell or dumbbell
  • 5 sets a´ 10 step ups per set (5 per leg)
  • Increase weight for every set

WOD:

Brothers in arms

• Grab a partner and do 5 rounds each of
  • 12/9 CAL Row / Ski / Bike
  • 10 dumbbell facing burpees
  • 8 dumbbell thrusters (choose a load so you can do it unbroken)

Partner 1 completes a full round before partner 2 starts their full round until every partner has hit 5 rounds

TimeCap: 27min

AFTER PARTY:            stretch and roll