Fitness

Front Squats

5 – 5 – 5 – 5 – 5 WDH

–

Midline

25 – 20 – 15 – 10 – 5 WDH Tuck Ups/ (weighted) Sit Ups

30 – 30 – 30 – 30 – 30 Sek Hollow Hold

1 min Rest

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Performance

Front Squats oder Overhead Squats

5 – 5 – 5 – 5 – 5 WDH

–

Midline

25 – 20 – 15 – 10 – 5 WDH Tuck Ups/ (weighted) Sit Ups

30 – 30 – 30 – 30 – 30 Sek Hollow Hold

1 min Rest

–

Competition

Overhead Squats

5 – 5 – 5 – 5 – 5 WDH

–

Midline

25 – 20 – 15 – 10 – 5 WDH Tuck Ups/ (weighted) Sit Ups

30 – 30 – 30 – 30 – 30 Sek Hollow Hold

1 min Rest

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