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09:00 - 16:30

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10:30 - 14:00

11. Januar 2021

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Warm-up
Warm-up
4 rds
– 10 Thoracic Rotations in Beast e/s
– 30 sec Reverse Plank
– 10 Jefferson Curls
– 20 Air Squats

Strength
Push-ups (25% of beep test every 30 sec)
For as long as possible, perform 25% of your beep test result unbroken every 30sec.

For example, when your test result is 20, perform 5 unbroken Push-Ups every minute. Round down if 25% is not an integer.

If you scaled the test, use same scaling option today!

Pointed Toes Push-Up Plank (3 sets of 30-60 sec)
Rest a maximum of 1 min between sets.

Workout
Metcon (AMRAP – Reps)
4 rds
– 1 min Wall Sit
– AMRAP Sit Ups in 30 sec
– 10 alternating DB Snatches i/t
– 30 sec rest

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