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