Saturday 17/09/2022
FITNESS
Saturday
17/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
A.
Floor Press
6sets x 3reps
*go every minute
*focus on speed
B.
5 Rounds for time
20 alt. DB Snatch @22,5/15kg
60 Double Unders or 120 Singles
C. (Optional)
2 Sets
15 Strict Pull ups *controled
20 Ring Push-ups
30sec L-sit Hold on Paralletes
COMPETITION
Saturday
17/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
A.
Floor Press
10sets x 3reps
*go every minute
*focus on speed
B.
For Quality
Legless Rope climbs x 5
C. (Optional)
2 Sets
15 Strict Pull ups *controled
20 Ring Push-ups
30sec L-sit Hold on Paralletes
D.
5 Rounds for time
20 alt. DB Snatch @22,5/15kg
20 Burpees to 6" touch
*timecap 11min
