AKTIVIERUNG / WARM-UP

3 rounds of:
10 Knee to Chest Samson Stretches
10 Knee to Chest RDLs
10 ATV’s

WOD – A

A1:
4 sets sof 10/10 Front Rack Chair Pistol
A2:
4 sets of 45sec. Sideplank (each side)
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B

AMRAP in 16min of:
= Push-ups
= Jumping Lunges
= Tuck Crunches
= Jumps over an Object

Pull a random card and perform the number of reps for the corresponding movement for that card.
Where: Ace = 1 Rep / Jack = 11 / Queen = 12 / King = 13 reps.
In case you finish early with the whole deck, then restart ;-).

You can use this app for picking the cards: http://random-cards.com/1-shuffled-deck/

COOL DOWN

ROMWOD (Stretching)