A:

Core WOD

4 Rounds

20 Sideplank-Crunches

20 Hyperextensions

10 Roll-outs

 

B:

10×3 Press @ 90%/1RM

 

C:

WOD

3 Rounds of:

1000m Row

1000m Run

100 Double-unders

 

 

D:

Cool-down:

5min Couchstretch

 

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