Rope Climbs
Warm-Up
2 rounds:
– 10 Schwimmer
– 10 Push ups
– 10 sip ups
– 10 Overhead Squats
– 10 russian Twist
Mobilität
Puppy Dog
Supine Spinal Twist
Tall Saddle Saddle Eagle
Technik
Rope Climbs
Zwischenübung 1
Tabata
Overhead Squat
Hollow Hold
WOD
Open 21.1/
Time to get Chipper
– 50 Air Squats
– 10 Burpees
– 40 Sit ups
– 10 Burpees
– 30 Walking Lunges
– 10 Burpees
– 20 Push ups
– 10 Burpees
– 10 Banded Rows
– 10 Burpees
Cool Down
Static Cooldown