mobility dynamisch 5´
1´ handwalk
2´ instep rotation stretch
3´ sumo squat stretch
4´ kneeling lat stretch
5´ scorpions
warmup 3´
amrap
10 down ups
10 squats
10 mountain climbers
WOD 35‘
100 burpees
break every minute:
1′ 10 weighted situps
2’ 10 push ups
3’ 10 box step ups
1‘,2‘,3‘,….
Mobility – statisch 12´
triceps stretch r+l
couch strech r+l
scorpion r&l“