31.08.2017

1)

AMRAP 15

50 Double Unders

40 Reverse Lunges

30 Sumo Deadlift Highpulls 20/15 kg

 

°°°°°

 

Advanced

1)

4 Sets

Single-Arm Ring Row x 4-6 each arm

Rest 30 seconds

Tempo Pushups x 8-12 @ 2111

Rest 30 seconds

 

2)

3 Sets

Top Ring hold x 30 seconds

Rest 30 seconds

Bottom Ring hold x 30 seconds

Rest as needed

 

3)

AMRAP 15

50 Double Unders

40 Reverse Lunges

30 Sumo Deadlift Highpulls 30/20 kg

 

4)

3 Sets

Face Pulls x 30

Rest 30 seconds

DB Skull Crusher x 10-12

Rest 30 seconds

DB Hammer Curls x 10-12

Rest as needed