Mittwoch 08.04

warm up

4 rounds

30 sek squat hold

30 sek overhead squat hold

30 sek reverse butterfly hold

30 sek jumping jacks 

 

skill

alternierend dumbbell cluster 5 x 6 (5 sek pause squat position)

 

wod

Amrap 14 minuten 

buy in one arm dumbbell row x 100

10 z-presses right

10 z-presses left

50 air squats