Pull-Ups
Warm-Up
5 Rounds
5 Squat into Knee Hug
5 Walking Burpees
4 Single Leg romanian DL each Leg with Slamball
5 Slamball Thruster
5 Walk out
Mobilität
Shoulder:
– Shoulder Dislocates
– Crab Walk
Lower Body:
– Russain Baby Maker
Technik
EMOM16
1) 5 – 10 Pull Ups / Jumping / Australian
2) 30 sec. SU
3) 12 Dead Bugs
Zwischenübung 1
Tabata
– Seated Leg Lift
– superman hold
WOD
Death by Burpees and Slamball Thrusters
Min 1: 5 Burpees + 3 Slamball Thruster
Min 2: 5 Burpees + 4 Slamball Thruster
Add 1 Thruster each minute until failure
Cool Down
Static Stretch