Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 4.4.

Equipment: Broomstick, Odd Object for Strength Part

3-5 Zwerchfellstretch
Gelenksroutine

Warm Up: 2 Rnds
3 Inch Worm
6 Baby Maker
10 Rotational Lunge
12 Cossack Squat (6 each)

Strength: 3 Rnds (60-90s Rest between sets)
8 Rear Foot Elevated Split Squat @30×1 (each)
12 s.l. RDL (each)  

WOD: 9min EMOM
15 – 20 Thruster
8 – 12 Broomstick V-Up (sc: K2E)
12 Burpee Squat Jump

Core Finisher: 2 Rnds 30s on/ 15s off
Hollow Hold
Arch Hold
Side Plank right
Side Plank left

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