Pull Ups
Warm-Up
3 Rounds
– 10 Mountain Climbers
– 10 Kneel to Squat
– 10 Walk Outs
Mobilität
2 Rounds
– 10 Shoulder Dislocates
– 8 Downward facing dog to cobra
– 5 Scapular Pull Ups
Technik
Pull Ups:
– Australian Pull up
– Banded Pull ups
– jumping Pull ups
– (Strict Pull Ups)
4 bis 5 Sätze á 5 bis 10 Reps
Zwischenübung 1
Tabata
– Flutter Kicks
– Crunches
WOD
10-9-8-7-6-5-4-3-2-1 (TC: 12 min)
– Air Squats
– Walking Burpees
Cool Down
Wall Hinge
Standing Quad Stretch