Friday 14.12.2018

Fitness:

"Joker"

1-2-3-4-5-6-7-8-9-10 Hanging Knee Raises

10-9-8-7-6-5-4-3-2-1 Deadlifts (155/105)

Performance:

"Joker"

1-2-3-4-5-6-7-8-9-10 Toes to Bar

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

Competition:

1) "Joker"

1-2-3-4-5-6-7-8-9-10 Toes to Bar

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

2) Squat Clean + Handstand Walk

10 Squat Cleans (60%) + 25' Handstand Walk

8 Squat Cleans (68%) + 25' Handstand Walk

6 Squat Cleans (75%) + 25' Handstand Walk

4 Squat Cleans (83%) + 25' Handstand Walk

2 Squat Cleans (90%) + 25' Handstand Walk

3) Body Armour:

4x7 Strict Ring Dips

3x7 Pausing Kettlebell Waiter Squats

2x 50 AbMat Sit-ups