Inhalt

Warm up 3 Runden

20 sec JJ 10 Scapula push up 20 shoulder tabs 10 hollow rocks

Strength

Minimal Equipment Every 2 min x 3 Runden 8 DB bent over Row (per side) + 8 Seated DB Strict press (per side)

Every 2 min x 3 Runden 10 Towel Pull ups + 5-10 chair dips

(QUALITÄT)

WOD

For time 100 Mountain climber

10 Runden : 4 Goblet squats 3 (handstand) Push up 2 Odd Objekt Devil Press Direkt 100 JJ

TC 16 min

ODD= Rucksack , Wasserkasten etc. / DB / KB