
General WarmUp
9' EMOM
60sec Jumping jacks
30sec Alternating Airplanes
30sec In and out jumps
Specific WarmUp
3 Sets
15 Good Mornings
6/6 Bulgarian split squats
30sec lateral Speed skater hops
Strength / Skill
10' EMOM
5 Pike Push-ups
10 Air Squats
15 V-ups/Tuck-ups/sit-ups
Skalierung: scale reps
WorkOut
3x 4' AMRAP
1' Rest between
100 lateral Speed skater hops
30 sit-ups
15 DB Step ups
Cooldown
45 seconds per side:
Open Book Stretch (see Link)