AKTIVIERUNG / WARM-UP

2 rounds of:
10/10 T-Spine Kneeling Rotations
10 Hollow Rocks
10/10 Bent Over Rows
10/10 Lateral Single Leg Hops

then:
Tabata Heel Touches + Superman Flutter

WOD – A
A1:
5x 10 Hamstring Curls (with pillow or plastic bag, slow and controlled)
A2:
5x 10 Towel Rows (Door) or Table Pull-ups
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B
AMRAP in 18min of:
6/6 Tall to Kneeling
30sec. Squat Hold
6/6 Elbow to Tall Plank
30sec. Push-up Hold (Bottom)
25 KB Swings OR Plate G2OH

COOL DOWN

ROMWOD (Stretching)