PullUps
Warm-Up
1 Round
– 50 Single Unders (for every failed Rep perform 1PushUp, 2 SitUps, 3 Squats as a Team at the Ende of the round)
– 50 Single Unders (for every failed Rep perform 1Push Up, 2 Lunges, 3 Gold Mornings as a Team at the Ende of the round)
– 50 Single Unders (for every failed Rep perform 1 Burpee as a Team at the Ende of the round)
Mobilität
Lat Mobility
Technik
EMOM20 (30/30):
– Australian Pull Ups
– Side Plank
– Rope Climbs
– Side Plank
WOD
21 – 18- 15 – 12 – 9 (TC 12min)
Box Jumps
Slamballs
Slamball Frontsquats
Cool Down
static stretch