DATE

2022/10/13 DONNERSTAG Lessonplan

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (12.5/15 kg)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

PARTNER DYNAMIC WARM-UP | 10:00
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating scorpion stretch

1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating lunges

1 set:
Partner 1 | :40 row
Partner 2 | :40 sit-ups

WORKOUT PREP AND PRACTICE | 6:00
2 sets:
10 alternating DB lunges
10 GHD sit-ups

POST-WORKOUT SKILL WORK | 10:00
3 sets:
25 weighted hip extensions

STRETCHING | 5:00
Accumulate:
2:00 frog stretch