Pull-Ups
Warm-Up
SlamBallComplex 5 Runden
5 Deadlift
5 SlamBall Cleans
5 Front Squat
5 Press
5 SlamBalls
Mobilität
2 Rounds
– 8 I-Raises
– 8 Y-Raises
– 2×5 Worlds Greatest Stretch
Technik
EMOM 21
1) 5-10 Pull Ups / Jumping / Australian
2) 5-10 Push Ups
3) 5-10 Split Squats
Zwischenübung 1
Tabata
– Side Plank Pulses Right
– Side Plank Pulses Left
WOD
For time:
10 Slamball Thrusters
15 burpee
20 Slamball Thrusters
15 burpee
30 Slamball Thrusters
15 burpee
40 Slamball Thrusters
15 burpee
50 Slamball Thrusters
15 burpee
60 Slamball Thrusters
15 burpees
Time cap: 18 minutes
Cool Down
Static Stretch