Warm-up
Faszienrolle: Gesäß + Oberschenkel
10 Jefferson Curl
15 WallSquat
3 Min Single-under
Technique
Double-under
Strength
Strict Pull-up 5 – 4 – 3 – 2 – 1
MetCon
21 – 15 – 9 for time; TC = 15 Min
DeadLift 70 / 102
DB-Thruster 2 x 15 / 2 x 22,5
Cool-Down/Accessory Work
3 x 8 Reverse Flys
