A: Warm Up B: Mobility C: Bench Press D: Shoulder Press E: WOD
A: Warm Up
2 min each
assault bike
row
ski
B: Mobility
LWS BWS Ankle Shoulder
C: Bench Press
5 x 5 Tempo Presses
Tempo: 2020
Start with warm up weight and use 80% of your 1 RM for the 5 sets
D: Shoulder Press
5 x 5 with 70% of your 1 RM
Start with warm up weight
E: WOD
EMOM for 20min ode: 20 wallball (9/7kg) even: 5-10 strict pull ups I used the phantom trainings mask for the wod, was a real challenge.
Stephan Contratti 
Hinterlasse einen Kommentar