04.12.21

warm-up
Mobility/Stretch

OTM, 3 Rounds 40“on/15“off:
1) Side Lunges
2) Pull-ups (Australien/ Towel Rows / Floorpull / Bend over Row)
3) Reverse Snow Angel

WoD: „DECK of CARDS“:
for time:
(Karten ziehen und dann die Übung + Repanzahl ausführen)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps, Number = reps)
♥ = V-ups
♠ = Backpack-Swings
♦ = weighted alt. Thrusters (with bottles or a backbag)
♣ = Mountain Climbers (r+l = 1rep)
(score: time)
(Cap 30′)

Wer Zuhause keine Karten hat, voilà –> http://random-cards.com/1-shuffled-deck/