Warm up
12 Min
3 Min Row , Ski, Bike o. Run
9 Min Amrap (warm up Pace)
12 Shoulder Taps
10 KB Halo 5/5
10/8 cal Row,Ski o.Bike
Metcon
EMOM 20 Min
Min 1: 1Wallwalk
Min2: 3 DB Snatch + 4 DB Jerks pro Arm
Min3: Cardio Target
Min 4: Rest
Cardio Targets =
Round 1: 15/12 cal Row
Round 2: 15/12 cal Ski
Round 3: 15/12 cal Bike
Round 4: 13 Burpees
Round 5: 50 Double Unders oder 100 Durchschläge Springseil