Warm-Up
Row to Target
Mobilität
Shoulder Dislocates
Scalpular pull ups and push ups
5x worlds greatest stretch each side
Technik
EMOM10 (30 sec on, 30 sec off)
– odd: schwimmer
– even: dead bug with medball
Zwischenübung 1
Tabata
bulgarian split squats
WOD
5 rounds for time (TC20)
– row 400 m
– 15 bis 20 push ups
Cool Down
Static Stretch