Mixed
Warm-Up
3 rounds: light weight! (4,6,8,12kg)
10 KB Halo
10 KB Squats
10 KB Good Mornings
10 KB Lunges
10 KB Swings
Mobilität
Hips
Shoulder
Technik
WDH Technik Rope Climb
EMOM10
1 Rope Climb
Alternative: 12 Ring Rows
10 Hollow Rocks
Zwischenübung 1
EMOM 10
alternating Turkish Get Ups (moderates Gewicht) (45s)
Handstandhold/ – oder Pike-Hold (45s)
WOD
AMRAP10
12 alternating DB Snatches
10 Abmat Situps
8 weighted Box step overs
6 Burpee box jumps / step overs
Cool Down
Static Stretch