AKTIVIERUNG / WARM-UP
3 rounds of:
10 Knee to Chest Samson Stretches
10 Knee to Chest RDLs
WOD – A
4 sets sof 10/10 Front Rack Chair Pistol
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/