Core WOD:

4 Rounds:

5 Dragon Flys

10 Side Planks li+re

10 Hyper Ext.

10m Crab-Walk

 

Gymn:

30 strict Muscle-ups/Belly to bar + Ringdip

 

WOD:

For time:

21-18-15-12-9-6-3

Cal Row

CTB

 

 

Cool-down:

5min Couchstretch

 

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com