06.03.21

warm-up
Mobility/Stretch

Core: 3 Rounds:
30“ Bird Dogs (*Adv.: Knees are not on the Ground)
30“ Hollow

for Quality 14′:
continuous movement:
(if you can’t maintain one exercise anymore –> go to the next)
1) Towel Slide Push-ups (Sc.: Knees, Adv.: Archer Push-ups) (right side – then left side)
2) Towel Jackknifes (Adv.: diagonal)
3) Towel Side Lateral Lunges
(Gewicht am Standbein! right side then left side)
~60 – 90“ Break

WoD:
OTM 15′, 40“on/20“off:
1) Brigde + Sit-up
2) Mountain Climbers
3) weighted Deck Squats