W.O.D Freitag

Warm up

3 Runden 

8/8Hip Circle 

8/8 shoulder taps 

6/6 KB standwaage 

20 sek airsquat hold 

Kraft 

5 Runden 

30 sek side plank li 

30 sek side plank re

30 sek v ups alternating

30 sek dead bug 

1 min Pause 

Metcon

16 min AMRAP 

16KB Deadlift AHAP 

12 Goblet squats AHAP 

8 renegade row + Push up

4 Burpees over KB

2 wallwalks

Buy out

3 min shoulder stretch