DATE

2022/08/29 MONTAG Lessonplan

4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (15/22.5 kg)

Target | 30-60 reps/round.

PROGRESSIVE WARM-UP | 9:00
1 set:
10 alternating spiderman stretch
30 mountain climbers
10 alternating step-ups
:45 row (slow)

1 set:
10 deadbugs
5 forward box step-overs
5 lateral box step-overs
:45 row (moderate)

1 set:
10 sit-ups
10 box step-overs AFAP
:45 row (fast)

SKILL WORK | 17:00
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips / jumping
Min. 3 | 5-8 Low ring muscle-up transitions

DB BOX STEP-OVER INSTRUCTION | 3:00
1 set:
3 forward box step-overs (1 DB)
3 lateral box step-overs (1 DB)
3 forward box step-overs (2 DBs)
3 lateral box step-overs (2 DBs)

MINI-ROUND | 3:00
2 sets:
:20 calorie row
:20 sit-up
:20 DB box step-over
– Rest :30

STRETCHING | 7:00
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back