Präsenztraining
Warm-UP
2 Rounds not for Time Odd Object Complex
10 DeadLifts
10 Rows
10 Lunges
10 GobletSquat
10 Press
Mobilität
World Greatest Stretch (walking)
Technik
16 Min EMOM
Odd 30Sek Wall Climbs
Even 30Sek Body Rows or Rows
Zwischenübung 1
10 x Slow Push Up
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)
10x Slow Deadlift
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)
3 x Slow Push Up
– 6:6:6:0
3 x Slow Deadlift
– 10:10:10:0
Zwischenübung 2
Tabata
– Superman Hold
WOD
For Time (TimeCap 10 Minuten)
– 200 Air Squats
– Every Minute starts with 3 Burpees
Cool Down
– Couch Stretch
– Shoulder Disclocates