Rope Climbs
Warm-Up
2 Rounds not for Time Slamball Complex
10 DeadLifts
10 Rows
10 Lunges
10 GobletSquat
10 Press
Mobilität
2 Rounds
– 8 I-Raises
– 8 Y-Raises
– 10 Overhead Squats
Technik
EMOM 20
1 Rope Climb (Sc: 5mal In den Stand ziehen)
10 Front Hold Splitsquats li
10 Front Hold Split Squats Re
5 Slamball Press + 30m Overhead Carry
Zwischenübung 1
Tabata
Dead Bugs
Superman (Rocks)
WOD
AMRAP 12
5 Push Ups
10 Air Squats
15 Sit-Ups
Cool Down
Static Stretch