Pull Up
Warm-Up
2 Rounds:
– 10 Bird dog
– 10 walking burpees
– 10 inch worms
– 10 scalpular push ups
– 10 scalpular pull ups
Mobilität
Shoulder
Wrist
Technik
Pull Up Practice
Zwischenübung 1
EMOM8
First 30 sec: 5 to 10 Pull Ups for quality (depending on difficulty)
Second 30 sec: Tuck hold
WOD
100 KB Swings for time (TC15)
But every minute starts with Push Ups
On min. 1 do 3 push ups, on min. 2 do 4 push ups and so on.
+1 Push ups every minute.
Cool Down
static stretch