A. 3-4 sets

P1: DKB swing complex

4 nutmeg, 4 in-outs, 4 suitcase

P2: 20 plank shoulder/leg taps - coordination chart


B. 4 sets

P1: Forearm or handstand with head saccades until P2 is finished

P2 (1sps): 4-6 rotating ring rows as slow as possible


C. 12 min grind

Down and back broad jumps (controlled)

10 per side lateral lunges

10 Single or double KB Clean and Jerk



Schreib uns gerne, wenn du Fragen hast.

©2018 by Mein CF GmbH

  • Weiß Instagram Icon
  • Weiß Facebook Icon
  • Weiß YouTube Icon