+49 40 210 311 300
Office-Time Mo.-Fr. 09-18 Uhr
A) Lower Body Strength
Every 90 seconds for 9 minutes (alternating legs every 90 seconds):
12 DB Bulgarian Split Squats @RPE8
B) Gymnastics
E4MOM x 4 (16 Min Total)
3-6 Strict Pull ups (if possible C2B and tempo 31X1)
6-9 Hand Release Push ups
12 Airsquats
12 Reverse Lunges
6-9 Hand Release Push ups
3-6 x Strict Pull ups (if possible C2B and tempo 31X1)
Remaining Time: Row/Bike/Ski/Run @ recovery pace
C) Accessory (optional)
4 Sets of:
12 Banded Pulling Rotations
30 M KB/DB Suitcase Carry / Side @tough load / 90 sec rest
