Mittwoch 15.04

warm up 

4 rounds

1 minute squat with arm rotation

1 minute swimmer 

1 minute lunge with rotation 

1 minute arch hold 

 

3 minuten challenge 

burpees 

 

skill 

5 x 4/4 overhead squats with dumbell/kettlebell

3 seconds down / 3 seconds hold /3 seconds up

 

workout 

21/15/9

strict press 

push press 

push jerk