A.
400m run
12m Duck Walk
12m Wheelbarrow
Danach – 3×10 Superman/Hollow Rocks
B.
12′ EMOM:
2-3 CTB @ 70% 1RM oder Muscle-ups
C.
4 rounds:
1 min: max effort PLU
1 min: max effort Burpees
1 min: max cal row
1 min: rest
D.
Basic Strength
Press 5 – 5 – 5+
75%-80%-85%
Paused FSQ 3×5
55%-60%-65%
3 RFT:
20 Ring Dips
15 Jack Knives
Ziel: so lange wie mögich UB, bis zum Muskelversagen