Rope Climbs
Warm-Up
3 Rounds for time
– 10 walking burpees
– 10 Heel taps (2count)
– 5 Schwimmer
Mobilität
2 Rounds
– 8 I-Raises
– 8 Y-Raises
– 10 Shoulder Dislocates
Technik
Rope Climbs
Zwischenübung 1
Tabata
Dead Bugs
Superman (Rocks)
WOD
AMRAP 12
5 Push Ups
10 Air Squats
15 Sit-Ups
Cool Down
Static Cooldown