Deadlift und Partner WOD
Warm-Up
3 rounds:
30 High Knee
20 Jumping Jacks
10 Banded Good Mornings
5 Plank to Push Up
Mobilität
Back
Hips
Legs
Technik
Deadlift
Zwischenübung 1
EMOM 12:
Odd: 8-10 Wdh (Bodyweight +/- 10kg)
Even: 16-18 Jumping Lunges
WOD
AMRAP 17 in Team of Two
1 Round conists of:
Partner A: Hold Wall Sit
Partner B: perform 16 Russian Twist (16/12)
Every Round change
Then Together:
10 Handshaking Push ups (Liegestütze gegenüber,
oben immer einmal Hand abklatschen)
20 KB Front Squats (One Partner works, other rest) (16/12)
30 KB Sumo Deadlift High Pull ( One Partner works,
Other rest ( 20/24)
Cool Down
Static Stretch