AKTIVIERUNG / WARM-UP

3 rounds for quality of:
5/5 Samson Stretches
10 Prone Y
3-3-3 Squats (wide, regular and close stance)
1-1-1 Push-up (wide, regular, close)

WOD – A
A1:
5 sets of 5/5 Shrimp Squats (Slow + Controlled)
A2:
5 sets of 3-5 Wall Climbs
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B
EMOM for 20min of:
1) 10-14 Half Burpees over Object
2) 20-30 Frog Pumps
3) 5-8 Runner’s Skips (per side)
4) 30sec. Handstand Hold

COOL DOWN

ROMWOD (Stretching)