a) movement prep
2 rounds
30"on/10"off
step ups
handwalk + push up
b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest
c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups
no equipment chair dips
scaled kneeling hand release push ups, tuck ups
22:27 (Tuck ups, 16kg db)
20:14 (tuck ups, 16kg db)
21:33
18:10 scaled (tuck ups, chair dips). Damit kann Mann Leo schlagen. :-)
28:40 25kg db
19:49 (Kneeling PU’s, 12.5kg DB)
34:49
20:24
19:51 sit-ups
20:38
21:40 Chair dips
24.55 (25kg db)
19:42
22:57 (Tuck ups) 15kg DB
25:06 (23,5 kg DB)
21:57 (12,5kg)
24:08 (tuck-ups, 16,5 kg)
24:27 (tuck-ups 10 kg)
23:40 (16kilo kb)
30:43 25kg dB
21:40
12.4.21
Björn 22:05 mit 15 kg db
René 22:28 mit 20 kg db
Manja 23:02 mit 10 kg db