Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Toes to heel Rocks
5x D.Dog-Cobra
5x Jumping Squat
Movement prep
20/10×3
– Tempo Goblet Squat @32×1
– Tempo Goblet Squat @ 1-x1
– Squat-Pike
WOD
„Karen“
150x Wallball
Outdoor Option:
„Isabel“
30x Snatch
Cool down
2 Rounds
5+5 Groiner-Hamstring Stretch
10x Shoulder Circles
Accessory work
E2MOM
10x Single Leg Deadlift (L)
10x Single Leg Deadlift (R)
10x Arch Hold + Shoulder Drill