Rope Climbs
Warm-Up
3 rounds
10 Lunges
10 walking Burpees
10 Squats
10 Inch Worms
Mobilität
Shoulder
Hip flexor
Technik
EMOM 10
odd) 2 Rope Climbs
even) 20 Squats
Zwischenübung 1
Tabata
Bulgarian Split Squat
WOD
21-15-9
Calories Assault Bike/ RowErg
Push Ups
Cool Down
Static Stretch