27.07.2017

1)

3 Rounds

90 Double Unders

20 Pullups

10 Reverse Lunges 24/16 kg

 

2)

3 Sets

20 Banded Curls

Rest as needed

20 Banded Tricep Pushdowns

Rest as needed

 

°°°°°

 

Advanced

1)

Frontsquat

5x5 70% 

 

2)

Deadlift

3x10

strongest mix grip, weakest mix grip, alternate weakest and strongest mix grip

 

3)

3 Rounds

 

40 cal Row

20 Pullups

10 Reverse Lunges 32/24 kg

 

4)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

10-12 weighted Situps

Rest as needed