Training Di. 02.04.2019

Warm-up:       20-20-20-20

• Warm-Up: 4 rounds of
  • 30 sec double kettle bell overhead walk
  • 10 banded good mornings
  • 5 diamond push ups
  • 10 jumping jacks
    

Strength:  

• Norwegian Curls
  • 5 sets with 8-10 reps each

Strenght2:

• Dumbbell Bench Press
  • 5 sets with 5 reps each
  • Increase weight after every set and go as heavy as possible

WOD:

The Flying Dutchman

• 6 rounds of:
  • 300/200m Row
  • 20 Hollow Rocks / Ab-Mat Sit Ups
  • 50 Double Unders / 100 Single Unders

Time Cap: 18min

AFTER PARTY:            4x 30sec L-Sit (on floor, bar or rings)