General WarmUp
7' AMRAP
10 Reverse Lunges
10 Sit Ups
10 Scap Push Ups
10 Knuckle Drag (5 each side) (see link 1)
Mobility
3 Rounds
45 sec Russian Babymakers
45 sec per side Open Book Stretch
Strength / Skill
10' EMOM
Max effort KB/DB/Backpack Thrusters (ohne Gewicht: Jumping Squats) (see link 2)
Wall Sit
WorkOut
17' AMRAP
30 OHS with Backpack (see link3)
1 Minute Plank Hold
30 Russian Twist with Backpack ( see link 4)
1 Minute Plank Hold
30 Step ups with Backpack (see link 5)
1 Minuten Plank Hold
Cooldown
2 Rounds
Couch 45 sec Couch stretch per leg