Stability & Kraft
Warm-Up
Buy in:
4min Cardio nach Wahl (laufen, row, As Bike, Ski)
into 2 rounds
10 Plank Shoulder Taps
10 Scapular Push Ups
10 Hip Bridges
10m dual DB OH Carry
5 Scapular Pullups
Mobilität
Shoulders
Wrists
Hips
Kraft
EMOM 12
1) 30-45 sec. Plate Hold Walk (wie farmers carry)
2) 16 KB/Plate Russian Twist
3) 20s/20s one sided OH KB Walk (12-16kg/16-24kg)
Zwischenübung 1
EMOM 8
1) 3.2.1 Army Pullups
2) 8-10 Heavy KB Squat (3-0-0)
WOD
For Time (TC10)
21-15-9
Slamballs
Burpee to target
T2Bars (skaliert knees to ellbows)
Cool Down
Static Stretch