01082013

RECOVERY

warm up.
stretching.
 1 min Plank+ 20 HExt  x 3 sets

3 x
10 HSPU
10 HRPull ups
10 Ring Push ups
10 Pull ups strict
10 Ring Dips
20 sec static hold (ring)
20 BSq 20 kg
rest 1 min bw sets

3x
HS stance (wall) 30 sec
20 RevHExt

Evening
Bike
5 min warm up
1 min on 7 res 105-110 rpm
1 minoff on 5 res 80-90 rpm
5 min cool dawn

Stretching