Warm-up
Faszienrolle: Gesäß, Rücken komplett + Lat speziell
dann Bent-over Windmill & Wrist Circles
4 Minuten Single-under
Technique
Double-under
Strength
Pull-up: 5 x MaxRep
MetCon
12 Min AMRAP
3 Burpee
6 Squat
9 Sit-up
12 KB-Swing 16 / 24
Cool-Down/Accessory Work
Rotatoren