Home Wod
Warm-UP
2 Rounds:
– 10 Good Mornings
– 10 Walking Burpees
– 10 Air-Squat
– 10 Jackknife
Mobilität
2 Rounds not for Time
60 Sek T-Spine Stretch on Bench
60 Sek Schwimmer
Technik
20 x Slow-Row
– 3:3:3:0 (Down:Deep-hold:Up:Rest)
Zwischenübung
Tabata
– Superman
– Heel taps
WOD
21 – 15 – 9 (Time Caps 10 Min) For Time
– Burpees
– Push Ups
– Sit Ups
Cool Down
Latissimus
Quadriceps