Backsquats
Warm-Up
3 rounds not for time
– 10 Air Squats
– 5 inch worms
– 10 lunges (total)
– 10 plank KB pull through (12/8)
Mobilität
Hips
Shoulder
Wirsts
Kraft
E2MOM 20
– 3 – 5 Slow Backsquat 5 sec. down, 5 sec. bottom hold, 5 sec. up (Start 40/30 kg; then building)
– 10 – 20 perfekte Push ups (not unbroken)
WOD
For Time (TC10)
21-15-9
Slamballs
Burpee Pull Ups
Cool Down
Static Stretch