Quick & Dirty kombiniert mit „Long & Dirty again 🙂
Warm Up:
- Activation of the needed muscles
- Bring your heart rate up with a movement progression for the Part One and some different runing styles on the spot
Part One „Quick & Dirty“
Partner Work: A is working, B is resting
each Person needs to complete
3 rounds of
20m Sprint
10 Box Jump Overs
6 Handstand Push Ups
each round add 20 meter more to the spring.
Part Two „20 min AMRAP“
Finde a pace where you can go for all exercises without break.
6 DB Devil Press
6 T2B
6 DB C & J
6 cal Bike (or sky)
6 DB Renegate Rows
Options/weights
scaled: 10/12kg DB , intermediate 12/15 kg , rxd 15/22,5 kg
if nessesary choose one DB instead of two but increase weight slidly.
Stephan Contratti 
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