Pull-Ups
Warm-Up
SlamBallComplex 5 Runden
5 Deadlift
5 Front Squat
5 Shoulder2OH
Mobilität
– 8 I-Raises
– 8 Y-Raises
– 2×5 Worlds Greatest Stretch
Technik
Schwimmer
Hollow to Superman Roll
Kipping Technik
Scapular Pull Ups
Zwischenübung 1
Tabata
– Hollow hold
– Superman hold
Zwischenübung 2
Tabata
– Hanging hold
WOD
Death by SlamBall (TC 16)
– Start by 5
Cool Down
Static Stretch