Donnerstag
Full Body – 4 Runden
Diary 14.12.-17.12.2023
- 500 Meter Rudern
- 15 Wall Ball Squats
- 10 Deep Pushups
- 20 Lat Plank Lifts
- 15 Burpees ohne Jump
- 5 Pike Pushups
Freitag
KB Full Body – 4-5 Runden
- 10 Burpees
- 16 KB Snatch + Front Lunges
- 40 Core Bottle Leg Raises
- 10 Australian Pullups
- 20 Climber „‚Full Range“
- 5 Burpee Pullups
- 16 Plank Switch Twist 8L/ 8R
Samstag
PLD „Pure Leg Day“ – 4 Runden
- Wallball Squats 9KG
- 20 Bulgarian Lunges
- 10 Weighted Standups 5-10 KG
- 12 Burpees ohne Jump
- 20 Cossack Squats
- 50 Back Lunges
- 45 Sek Wallsit
- 10 Squat Jumps