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
