13.03.21

Von Roland | März 13, 2021

warm-up
Mobility/Stretch

3 Rounds:
30“ Hollow
30“ Superman

For Quality, 4 Rounds:
8x Roll-ups
16x 1- legged Glute Bridges (8/8)
32“ Reverse Plank
64x Flutter Kicks
1′ Break

Wod: For Time:
always 10x Jumping Jacks after the Burpees | 10x Squats after the Navy Seals
10x Burpee – 1x Navy Seal
9x Burppes – 2x Navy Seal
8x Burppes – 3x Navy Seal
7x Burppes – 4x Navy Seal
6x Burppes – 5x Navy Seal
5x Burppes – 6x Navy Seal
4x Burppes – 7x Navy Seal
3x Burppes – 8x Navy Seal
2x Burppes – 9x Navy Seal
1x Burppes – 10x Navy Seal
[Cap 16′]
(1. Round: 10x B. + 10x JJs + 1x NS + 10x S.
2. Round: 9x B. + 10x JJs + 2x NS + 10x S.
3. … )

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