Row
Warm-Up
5 Rounds:
5 Scapular Pull Ups
10 Push Ups
15 Air Squats
Mobilität
2 Rounds:
10 Shoulder Dislocates
10 Banded Pull Aparts
2×5 Worlds Greatest Stretch
Technik
E3MOM 15
500m row
WOD
For Time: (22,5/15 KG)
50 DB Squats
40 DB lunges
30 DB Snatches
20 DB Shoulder to Overhead
10 Box Step over with DB
Rest 5 min, then repeat with lighter DB
Cool Down
Static Stretch