Squat
Warm-Up
2 Rounds:
10 Lunges
10 Walking Burpee
10 Squat to Knee Hug
10 Walk Outs
10 Single Leg Hip Bridge
Mobilität
World greatest Stretch
Low Dragon
Shoulder Mobility with PVC
Technik
EMOM 18 every 2 minutes
1. 10 – 15 Backsquats 2:2:2:0 (Down:Deep-Hold:Up:Rest)
2. 10 – 15 TRX Rows 2:0:2:2 (Down:Deep-Hold:Up:Rest)
3. 10 Wall Walks
Zwischenübung 1
Tabata
– seated Leg Lift
– Superman
WOD
21-15-9 (TC 10)
Wall Balls
Burpees
Cool Down
Quads
Shoulder
Lendenwirbelsäule