Row
Warm-Up
2 Rounds
10 Hollow Rocks
8 lunges
6 Burpees
4 Sit ups
2 Squats
Mobilität
Hüfte
Schulter
Technik
Row
WOD
4 Rounds for time
20/18 cal Row/bike
12 DB Deadlift
9 DB hang Power Clean
6 DB Shoulder to Overhead
20 Wallballs 6/9kg
Cool Down
static stretch