0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2:
3 Rounds:
30/25cal Bike, split as needed
60 Double Unders / each
3 Rounds:
60/45cal Row, split as needed
30 Push Ups / each
3 Rounds:
400m Run together
3 Rope Climbs / each
5 Rounds, 40sec Work, 20sec Rest:
-Sprawls
-Alternating One Leg V-Ups
-max effort Wall Sit
-Plate Ground To Overhead (20/15)
-Pull Ups o. Ring Rows
-Sled Push Sprint
A) Squat, Push Press, Power Clean, BB-Cycling
B) 20min AMRAP „Bear Complex“ with a Partner:
YGIG / switch after full Round*:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
A) with a Partner, YGIG:
Partner A does 1min easy Cardio / free Choice,
while Partner B does dynamic Mobility / Activation,
the switch:
-Worlds Greatest Stretch
-DB Pull Through
-Frog Pumps
-Bent Over Reverse Flys (light weight)
-Skater Jumps
B) 10 Rounds / moderat aerobic effort:
10 / 8cal Row o. 6 / 5cal Bike
5 Sprawls Over Rower o. Sprawls To Target
10 Medball Sit Ups
5 Sprawls Over Rower o. Sprawls To Target
10 / 8cal Row o. 6 / 5cal Bike
-30sec active Rest (walk, row) between Rounds
10-20-30-40-50-60-70-80-90-100
Lunges-after each Set: 10 Burpees
