Mittwoch, 22.03.201
A. Strict Pull-up 5-5-3-3-1, using heaviest weight per set
Push Press 5-5-5-5-5, using heaviest weight per set
Lying Tricep Extension 10-10-10-10-10, using heaviest weight per set
B. 3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
Dienstag, 21.03.2017
A. Double Kettlebell Front Rack Carry 200 m
B. Tabata 8 x 20:10
Prowler Push
Plank Hold
Push-up
Back Extension
Ring Row
Montag, 20.03.2017
A. Bench Press 10-5-5-5-10, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
Dumbbell Bent Over Side Lateral 15-15-15-15-15, using heaviest weight per set
B. In 10 mins do:
25 Ski Erg Calories
then in the remaining time, AMRAP of:
15 Kettlebell Swings, 24/16 kg
10 AbMat Sit-ups
5 Burpees
