warm up
a) 20 jumping jacks
10 samson stretch
10 atl crossover reverse lunges
20 jumping jacks
10 hip flows
5 handwalks + push ups
b) 2 rounds
60 sec top of push ups hold/hollow position
10 alt bird dogs
WOD
a) amrap 12min
5 pike push ups
10 supermans
20 jumping lunges
push ups/kneeling push ups
b) tabata
glute brigde
top of glute bridge hold
9+6
10+9
10+18 sc to kneeling push ups
9 + 37
10:29 (kneeling push ups)
10+3 sc
10+5 lunges
10 (RX)
9+30 sc
10+8
7+2 sc
10+15
10+10
10:15 sc
11
11+16 rx
9+3 (pu, lunges)
9
9+3
Super scaled
Exakt 10 Runden sc kneeling push ups
8+15
9 + 5
9+5
11 glatt
8+28 sc
10+16
9 + 29 (rx)
11+20(rx) Danke Leo
8 + 15 (rx)
Das heutige Foodspring Gewinnspiel hat Kommentar 25 gewonnen: "die Flo" mit 8+28 scaled gewinnt ein Glas Protein Nusscreme.
12+5 (sc pu)