Programming CrossBuilding 24.02.2018

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) Hypertrophie

4×10 Deadlifts 3×8 Pull-Ups 3×10 Bent over Bar Row 3×8 Rev. Flys 2×10 Back Extension 3×10 Biceps Curls 2×8 Hammer Curls Work withouth Muscle Failure – Ohne Muskelversagen

C) Cooldown

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