27.12.22

Core: 3 Rounds:
15“ V-ups / Tuck-ups
30“ Flutter Kicks
15“ Toe Touches
30“ Sit-ups
15“ alt. Heel Touches
30“ Break

WoD: OTM 28′ (4 Rounds):
1) 11x alt. Devil Presses (1×50/35lbs) into Push-Up Hold
2) 11x alt. KB-Thrusters (2×24/16kg) into Farmer’s Walk Hold
3) 11x Body Saw into Plank Hold
4) 11x Alternating Lunges into Wall Sit
5) 11x Sprinter Sit-Ups into Pogos
6) 11x alt. Dumbbell Snatches (1×50/35lbs) into Squat Hold
7) 11x calorie Row then Rest
^{(or 11x SDHPs 32/24kg)}
Buy-Out: 27x Burpees
^{(sc.: no static exercises – reduce reps to 10,9,…)}