03.12.21

warm-up
Mobility/Stretch

3 Rounds:
5x Push-ups
10x Mountain Climbers
10x Squats

STATIC HOLDS:
OTM 12′, 40”on/20”off:
1) Wallsquat or Squathold
2) Hollow
3) Superman

WoD: OTM: 20′
1) 10x Push-ups+T-Rotation
2) 12x Single Hand Thruster (6xR/6xL)
(/w Backpack, Bottles,….)
3) 14x Sit-ups
4) 40” Reverse Plank

Finisher: Tabata 8×20’’on/10’’off
– Forward + Reverse Lunge (4 intervalls right leg /4x left)