Pull Ups
Warm-UP
2 Rounds:
– 10 Walking Burpees
– 10 Squats into Knee Hug
– 10 Bear-Crab Dance
– 10 OHS (Squats)
Mobilität
2 Rounds:
– 8 Schwimmer
– 8 Y-Raises
– 8 Scalpular Pull Ups
Technik
Pull Ups:
– Australian Pull up
– Banded Pull ups
– jumping Pull ups
4 bis 5 Sätze á 5 bis 10 Reps
Zwischenübung 1
Tabata
1. Active Hang
2. Hollow Hold / Dead Bug Hold
Zwischenübung 2
Tabata
– Side Plank Pulses Right
– Side Plank Pulses Left
WOD
AMRAP 8
– 5 Push Ups
– 10 Jumping Squats (Sc: Lunges)
– 15 Mountain Climber
– 20 Squats
Cool Down
– Twisted Cross
– Half Saddle
– Puppy Dog