a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch
b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest
c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups
no equipment burpees, step ups
16:12 (20kg kb)
15:33 (16kg kb)
19:01 bodyweight
17:20 mit 24 kg kb 🔥
Manja 19:37 mit 16 kg kb 🔥
13:40 mit 15kg DB
12:39 (14 kg Kb for the kb highpulls, 4 kg for weighted step ups because of the knee ;-))
21:04 (24kg)
14:30 (10Kg DB) Inchworm on knees
12:36 20 kg db, Step ups (ohne Gewicht)
14:50 15kg dB
15:49 (16kg KB)
15:52 (24 kg KB)
12:54 24kg & 15kg
20.10h 18KG was wart ihr denn für Raketen ???
17:38 (10kg)
20:03
16:30 12kg kb
15:09 (12kg kb)
21:50 dB 25kg
19:36