Warm Up Amrap 6
5+5 Mountain Climber
1 Lane Rotation Lunges
5 Stick Thrusters
1 Lane Inchworm
5 explosive Hip Extension
Mobility 2 Rounds
Ankle (30/30)
Shoulder Flexion (60)
alternating Hip Rotation (60)
WOD Preparation
5 min alternating DB Thruster
5 min AKBS
→ increase weights up to WOD Load
WOD 21 – 15 – 9
alternating DB Thruster
Sandball Slam
AKBS
→ TC: 12 min
Cool Down 5 min
@ low intensity
Air Bike OR Rower OR Run