Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm-Up:
3 Rounds of:
10 alternating Lunges
8 Plank Scap Push Up to Dolphin
6 Jump Squats
4 Pike Push Ups /Hand Release Push Ups

Strength:
3 Rounds
Seated Odd Object Strict Press x 10-12 Reps
Single Leg One Arm Row x 6-8 Reps (each side)

Workout:
15 Minute AMRAP of:
10 Odd Object Thruster
30 Double Under / 30 Single Under / 30 Penguin Jumps
10 Lateral Burpees over Odd Object
30 Double Under / 30 Single Under / 30 Penguin Jumps

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