Run and get Fran
Warm-Up
5min row or AB
Mobilität
shoulders
hips
Kraft
EMOM10
odd: 40 sec. Dead Bug with Medball
even: 6-8 seated KB Press each side
Zwischenübung 1
Tabata
Single Leg hip Bridge
WOD
Run and get Fran
For Time (TC20)
400m Run
21 Thruster (40/30)
21 PU
400m Run
15 Thruster
15 PU
400m Run
9 Thruster
9 PU
Cool Down
Static Stretch