a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch
b) prehab
tabata
top of push up hold
bottom of push up hold
c) conditioning
amrap 21min
7 push press/arm
14 goblet squats
21 sit ups
no equipment
push ups, squats
13+5 (Bodyweight)
13 + 26 (Bodyweight)
9+14 12,5er dumbbell
12+20 (bodyweight)
8+27 mit 20kg Kb
(Irre 22 Runden glatt hat Luis - 7 Jahre - mit zu leichter 0,25kg dB)
7 push up
14 goblet squates (20 kg dumbelll
21 sit ups
8+31
13+16 bw
9+18 10 kg db
8+12 (modified)
8+7 (24 kg kb)
9+20 (16kg KB)
12x
12 (+52) 15er DB
10
10-28
12+14 20kg DB
10 & 3 / 16 KG kettle
10+19 10kg DB
8+28 (10 kg DB)
13+7 (12.5 KB)
7+34 (16,5 kg DB push press / 24 kg goblet squat)
8 rounds with 20 kg Kettlebell :))
9
7+14 db 25kg
13+27 (bodyweight)
8+28 mit 7,5kg DB
12+26 (10kg DB)
7+3 (22,5 db)
7+14 (16 kb)