Präsenztraining
Warm-UP
2 Rounds:
Eine kurze Bahn each
– Lunges
– Duck Walk
– Bear Crawl
– Crab Walk
– Tiger Walk
– Burpee Broad Jump
Mobilität
1 Round:
– 30 sec. each side: Low Dragon
– 1 min.: Russian Baby Maker
Technik
Squat + Variationen:
1. Air Squats
2. Plié Squat + Heel Raises
3. Squat Kick Back
4. Frog Squats
5. Overhead Squat
6. Cossack Squat
7. One Arm Overhead Squat
Zwischenübung 1
Tabata 4 min.
Seated Leg Lift Hold
(Variation: Floor Tuck Sit Hold)
WOD
5 Rounds for Time (TC 12min.):
– 15 Push Ups
– 15 m Walking Lunges
– 15 Air Squats
– 15 m Bear Crawl
– 1 Shuttle Sprint
Cool Down
– Half Saddle
– Single Leg Forward Fold
– Pigeon Pose