WARM UP
3 rounds for quality of:
10 Push-up to Down Dogs
10/8 Row Calories
10 Double Kettlebell Push Press, 10/6 kg
Plate Squat Hold, 20 secs
ENDURANCE
5 rounds,
2 mins per station, for max reps of:
Sandbag Over Box, 70/50 kg
Row Calorie
Single Arm Dumbbell Overhead Walking Lunge, 22.5/15 kg
Burpee-to-Target
Strict Handstand Push-up
Battle Rope
Rest 2 mins
Rotate immediately to the next station every 2 mins,
the clock does not stop or reset between stations.
2er Teams, 2 at 1 station
Rotation alle 2 Min
Übergänge ohne Pausen
Uhr: EMOM 35x 2'work 0s rest
COOL DOWN
For quality:
Row (Easy Pace), 3 mins
Banded Shoulder Stretch, 2 mins
Dragon Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins
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