12. Dezember 2023
Dez
12
3 Sets:
– 10 PVC Passthroughs
– 10 Alternating Box step ups
– 5 Empty bar shoulder press
– 1 Wall Walk + :10 HS Hold*
*Sub Inchworm + 5/side Plank shoulder taps
Working 60 sec ON/ 30 sec OFF x 8 sets:
– 2 wall walks
– 4 box jump overs – step down
– 6 Single DB box step ups @ 22.5/15kg
pick up where you left off
TC: 12 minutes
3 alternating sets of:
A1. 8-10 KB Gorilla Rows (e/s)
oder
A1. 8-10 GHD Kettlebell Rows (i/t)
Rest 30 seconds
A2. 8-10 Pallof Press am Rack slow, controlled
A2. Ghd Pallof Press Hold for 20 seconds (e/s) Rest 30 seconds
A3. Hollow Holds for max seconds
A3. GHD Hollow Body Hold for 30 seconds
Rest 1 minute
3 alternating sets of:
A1. 8-10 KB Gorilla Rows (e/s)
oder
A1. 8-10 GHD Kettlebell Rows (i/t)
Rest 30 seconds
A2. 8-10 Pallof Press am Rack slow, controlled
oder
A2. Ghd Pallof Press Hold for 20 seconds (e/s) Rest 30 seconds
A3. Hollow Holds for max seconds
oder
A3. GHD Hollow Body Hold for 30 seconds
Rest 1 minute
3 alternating sets of:
A1. 8-10 KB Gorilla Rows (e/s)
oder
A1. 8-10 GHD Kettlebell Rows (i/t)
Rest 30 seconds
A2. 8-10 Pallof Press am Rack slow, controlled
oder
A2. Ghd Pallof Press Hold for 20 seconds (e/s) Rest 30 seconds
A3. Hollow Holds for max seconds
oder
A3. GHD Hollow Body Hold for 30 seconds
Rest 1 minute
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