MetCon
Warm-Up
4 rounds
– 250m row/ski ergometer / 0.2 miles Assault bike
– 15 KB Swings
– 10 Squats
– 5 Push Ups
Mobilität
Hip
Shoulders
WOD
Partner WOD (IGYG)
– AMRAP 8
30 cal row
30 push ups
non-working Partner: Plate hold over head (20kg/15kg)
– 2 min rest
AMRAP 8
30 cal AB
30 Wall Balls (9kg/6kg)
non working Partner: KB Hold (2x 24kg/16kg)
– 2 min Rest
AMRAP 8
30 cal ski ergometer
30 loaded lunges (2x 16kg/12kg)
non-working partner: Plank/Side-Plank
Cool Down
Static Stretch