A.
5′ DU Practice
B.
DL ohne Bodenkontakt
Alle 2′ für 16′: 5-5-5-3-3-3-3-3
C.
Swing Ladder:
ALAP: Burpee + Double Kettlebell Clean 20/16, 32/24
(0:00 – 1:00 1 Burpee + 1 Double Kettlebell Clean
1:00 – 2:00 2 Burpees + 2 Double Kettlebell Clean
2:00 – 3:00 3 Burpees + 3 Double Kettlebell Clean
usw. so lange wie möglich)
D.
Basic Strength
5 rounds:
5 Ring Rows
6 Knee Raises
Benchpress 3×5 reps
75%-80%-85%
BSQ 3×5 reps
55%-65%-75%
4×15 pro Arm KB/DB Rows
E.
Cool down & Mobility