Running & Core
Warm-Up
3 rounds
5 walking burpees
10 Squats into knee hug
10 KB pull through
10 Sit ups
Mobilität
Shoulder
Hips
Kraft
every 1:30 for 15 min.
1) 10-15 double DB floor press (Gewicht so, dass maximal noch 3 reps möglich wären)
2) 6-8 Bulgarian Split Squats each side
WOD
5 rounds for time (TC18)
400 m run
10 TTB (scaled: hanging Knee raises 2x)
Cool Down
Static Stretch