23.06.2017

1)

Teams of 2

12 Rounds

12 Toes to Bar

12 alt. reverse lunges with KB/DB

*alternating Rounds

 

2)

3 Sets

15 Skull Crusher

30 seconds rest

15 Hammer Curls

30 seconds rest

15 Lateral side raises

rest as needed

 

°°°°°

 

Advanced

1)

50 Incline Pushups on Box 30"

followed by...

10 Kick Up to Wall Handstand

(working on proper hand and foot placement for Kick to Handstand)

followed by...

2 min Practice Handstand Hold

followed by...

2 min Practice Handstand Walk

followed by...

10 Wallclimbs

followed by...

Tabata: Hollow Hold

 followed by...

Tabata: Arch Hold

 

2)

5 Rounds

12 DB Snatches 30/20 kg

12 Burpee Box Jumps over

12 Toes to Bar

 

3)

3 Sets

15 Skull Crusher

30 seconds rest

15 Hammer Curls

30 seconds rest

15 Lateral side raises

rest as needed

 

4)

800 m Carry (20-30 kg Odd Object)