Training Do. 28.03.2019

Warm-up:       20-20-20-20

• Warm-Up: EMOM8
  • 5 dumbbell swings (moderate weight)
  • 5 Push-Ups on your knees
  • rest of the minute double unders/single unders

Strength:  

• Kettle Bell One-legged deadlift
  • 5 Sets with 5 reps each per leg
  • Increase weight after every set

Strenght2:

• Ring Push Ups
  • EMOM10
  • do 5-7 reps – if possible go weighted

WOD:

The Flamethrower

• For time: 10-9-8-7-6-5-4-3-2-1 reps of
  • Goblet Squats (go HEAVY)
  • Strict Pull Ups / Ring Rows
  • Russian Kettle Bell Swings (same KB as for Goblet squats)
  • Hand-Stand-Push-Ups / Hand-Release-Push-Ups

TC: 20min

AFTER PARTY:            stretch and roll