Tuesday 20.06.2017

Scaled) 25/20 Calorie Row

800m Run

' 30 Kettlebell Swings

20 Bar Facing Burpees

Rx) "Down Swinging"

25/20 Calorie Row

800m Run

30 Kettlebell Swings 53/35

20 Barbell facing Burpees

(one round... bring the intensity)

Comp) 1) Strict Gymnastics (quality over quantity, no score here)

0:00-5:00

3 Pausing Strict HSPU, (pause :02 with head on floor) scale is 1 wall walk

3 Pausing Strict Pull ups (Pause with chin over bar)

5:00-10:00

:10 Ring Support Hold

5-10 Inverted Barbell Row

10:00-15:00

6 Strict Toes to Bar (or as high as possible)

3 Inch Worms

2) "Down Swinging"

3) Interval Training

3 Rounds

Run 400m (easy)

walk 100m

Run 200m (moderate)

walk 100m

Run 100m (fast)

walk 100m