A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k
B) Specific Warm Up
2 Rounds:
Tabata 9*20/10
Scapula Push Ups
Lunges
Swings
1)
3 Sets alt.:
15/Side Side Plank Leg Raises
15/Side Side Plank Rotations
15 Plank Wall Walks
2)
40-30-20-10
DB Snatch
DB s.a. Swing
DB s.a Push Press
3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)
