General WarmUp
6' For Quality
4 Push Ups
6 Sit Ups
8 Air Squats
10 Good Mornings
12 Glute Bridges (see Link 1)
Mobility 2 Rounds
45 Sec Puppy Dog (see Link 2)
45 Sec Frog Sit
WorkOut
"Barbara" (38' TC)
For Time 5 Rounds
Rest 3 Minutes between Rounds
20 Pull-ups/ Body Row/ Towel Row/ Bent over Row
30 Push-ups/ elevated Push-ups
40 Sit-up
50 Air Squats
Wenn keine Pull Up-Stange vorhanden, dann statt PullUps:
Backpack Bent Over Row (see Link 3)
Cooldown
ca 5 Minutes
Twisted Lizard Stretch (see Link4)