Zeit für Handstand & Muscle Ups
Warm-Up
3 rounds
15 Hip Bridges
10 scapular Pushups
5 scapular Pullups
3 Inch Worms
15-20s Hollow Rocks
Mobilität
Shoulder!
Hips
Wrist
Technik / Kraft
Handstand EMOM12
1) 4-6 je Richtung: Box HS Side Walks (in Pike)
2) 14 Alternating Tuck Ups
3) 8-15s Handstandhold on Pallettes (22,5kg DBs)
4) 10-15 Deadbug mit 1,25kg/2,5kg
Zwischenübung 1
Double Band Assissted BMU
Zwischenübung 2
EMOM9
1) 3 BMU Drill
2) 4-8 Hollow Rocks
3) 3-6 Double Band oder Jumping BMU
WOD
AMRAP 10
5 High jumps over PVC on box into bear crawl under PVC
10 Ring rows
15 D Ball over shoulder
Cool Down
Static Stretch