Freitag

Warm up

3 x

5x Prehap Cycle

10 Walking Lunges

10 Ringrows

Kraft:

3 x 20 m Double KB Frontrack Walking Lunges

AHAP

Metcon:  Work capacity

Amrap in 21 Min

how far can you go ?

3,6,9,12,15,18,21,24….

KB Box Step up over 16/12 kg

strict Pullups

Abmat Situps