Ring Row
Warm-Up
2 rds
– 10 cal row
– 10 walking burpees
– 10 lunges
– 10 inch worms
– 10 push ups
Mobilität
Shoulder Dislocates
Scalpular pull ups and push ups
5x worlds greatest stretch each side
Technik
Practice One arm ring row and DB Bench Press
Zwischenübung 1
EMOM8
odd: 5 slow bulgarian split squats each side
even: side plank pulses
WOD
Amrap20
– 10 one arm ring rows, 5 each side
– 15 DB Bench Press
– 200 m run
Cool Down
static stretch