30-31 mrt

30-mrt 31-mrt
Donderdag Vrijdag
Skill (15 min) :
muscle up
(strikte pull up x5 en strikte dip x3)
False grip ring row RE
Ring push ups RE
CF open 14.4 (6/14 min)
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb. / 14 lb.)
30 cleans (135 lb. / 95 lb.)
20 muscle-ups

Cool down (10 min): Shoulder shocker x 3 (gebruik DB’s of schijven)

Death by 10 m (20 min)
(als 10 m teveel is om ronde 10 te halen, doe 8 m)

Cooldown (15 min):
3×8 nordic hamstring curls
3×10-15 GHD sit ups
3×10 jefferson curls

Hybrid warm up (15 min) Pose running met coach Max
(25 min)

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