A.
Planks/Core Work
B.
10′ EMOM:
3 strict (L-Sit oder Tempo) CTB oder 2 negative PLU
C.
4 Rounds:
1min: ME Goblet Squats 24/20, 20/16, 12/8
1min: ME PLU/RR
1min: ME Power Swings 24/20, 20/16, 12/8
1min: ME Burpees
1min: Rest
D.
Basic Strength
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BSQ (2RM)
2×10 70%
2×10 75%
1×10 80%
1xME 80% in 2′
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Press (2RM)
2×10 65%
2×10 70%
1×10 75%
1xME 75% in 1′
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6′ AMRAP:
6 seated KB Press
4 TTB