RowErgometer
Warm-Up
2 Rounds
5 Schwimmer
10 wall angel
15 sit ups
20 Air Squats
Mobilität
inch worm
word greatest stretch
shoulder mobi
core
Technik
EMOM 24
1)7 cal Row
2) 15 Sit ups
3) 10 Thruster (individuell)
4) 10 ring row
Zwischenübung 1
Tabata
Hollow Hold
WOD
TC´15 min
Buy in
20 Cal row
then
3 Rounds
20 Deadlift
30 Box jumps
Cool Down
Static Stretch