Präsenztraining
Warm-UP
3 Rounds
– 20 lunges
– 15 tuck ups
– 10 inch worms
Mobilität
3 Rounds
– 30 sec Deep Squat progression
– 10 Russian Baby maker
– 10 Bear Crawl Rock backs
Technik
Seilspringen
ggf. Sprungtechnik
Zwischenübung 1
Tabata
– Overhead Squat hold
– Superman
Zwischenübung 2
Tabata
– Hip Bridge
– Hollow Hold
WOD
AMRAP 12
– 20 jumping lunges
– 15 commando plank
– 10 odd object deadlift
– 5 sit ups
Cool Down
– Half Saddle
– Single Leg Forward Fold
– Pigeon Pose