A.
16′ EMOM:
even 2-5 PLU
odd 2-5 paused RD
oder 2-5 MU
B.
3′ AMRAP:
ME PLU
6 Shuttle Sprints
2′ rest
3′ AMRAP:
ME Ring Dips
6 Shuttle Sprints
C.
Basic Strength
Benchpress 3×5
75%-80%-85% + 2,5kg
paused FSQ 3×5 @ 75%
16′ EMOM:
1. 15 KB/DB row rechts
2. 15 KB/DB row links
3. 20 alt. KB Lunges
4. rest