Strength Building & CF Sweat
Warm-Up
3 rounds:
30 DU/60 SU
20 Mountain Climber (Two count)
5 Burpees
Mobilität
Shoulder
hips
wrists
Kraft
EMOM 12
6 Single Arm Glute Bridge Bench Press
10-14 Alternating Tuck Up
5 Pull Ups (Jeder wie er kann)
Zwischenübung 1
Tabata
Plank March
Duck Walk
WOD
AMRAP 15
6 no pushup burpee box over gorilla version
10 Plate to Overhead
10 alternating one armed KB swings
20m Bearhug Slamball Carry rückwärts
Cool Down
Static Stretch