Programming CrossBuilding 23.02.2018

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Skill

10 Tea Cup Drill per Side 10 Tea Cup Drill double Arm 10 Deep Squat Sit Spine Rotation Drill

C) Strength

Bench Press 2×3 50% 5×75% of 90% of 1 RM 3×85% of 90% of 1 RM RMx95% of 90% of 1 RM

D) Cooldown

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