15.12.21

warm-up
Mobility/Stretch

3 Rounds:
4x Cobra to Downward Dog
8x T-Push-ups

Strength, for Quality:
4 Rounds:
16-24x 1-Leg Bulgarien Split Squats (8-12x R / 8-12x L)
8- 12x Chair Dips (Adv.: weights on your thighs)
8- 12x Push-ups (Adv.: Decline Push-ups, Sc.: Incline Push-ups)
30-60“ Break

WoD: OTM 18′, 40“on/20“off:
(get some weights, for instance Bottles. it would be possible without weight too, just make the movements)
1) weighted Deck Squats
2) weighted alt. Thrusters
3) weighted Reverse Flies