Fitness

I Knee Raises

5 Sätze x Knee Raise Komplex*

*5 Kipping Swings + 3 Kipping Knee Raises Höhe 1 + 3 Kipping Knee Raises Höhe 2

2 Min Pause

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II Front Squat

1 – 1 – 1 – 1 – 1 – 1 WDH

2 Min Pause

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Performance

I Toes-to-Bar

5 Sätze x Toes-to-Bar Komplex*

*5 Kipping Swings + 3 Kipping Knees-to-Elbow + 3 Toes-to-Bar

2 Min Pause

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II Overhead Squat oder Front Squat

1 – 1 – 1 – 1 – 1 – 1 WDH

2 Min Pause

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Competition

I Toes-to-Bar

5 Sätze x Toes-to-Bar Komplex*

*5 Kipping Swings + 5 Kipping Knees-to-Elbow + 5 Toes-to-Bar

2 Min Pause

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II Overhead Squat

1 – 1 – 1 – 1 – 1 – 1 WDH

2 Min Pause

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