90min 15/12/2018

A. Skill & Movement

Handstand Variation, prefarably sideways, obstacle course
Openerwarmup

then

AMRAP 10 min: (no rest between rounds)

10 T2b
15 Pushup
20 Airsquats

B. Condi

GROUP A

2rounds
Sandbag decline benchpress (15reps)
to
Ropepulls (30 meter)
to
Hammercurls lean against wall(go to failure)

GROUP B

3 rounds:
Min 1: :30s Pec Dec Carry with KB
Min 2: :30s Kettlebell Swings
Min 3: 20 m Reverse Sled Drag
Min 4: rest
C. Strength Building
Ab Wheel Rollouts & Dumbbell Lateral Raises
6 Rounds: 5 rollouts + 5 lateral raises. Rest 30-45 seconds between rounds

then

Wide Grip Strict Supinated Pull Ups & Incline Dumbbell Press
5 Sets of both movements. Rest :30 – :45 between rounds

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.