Warm up:
3 rounds:
15 scapula push ups
15 shoulder touch each side
5 pec stretch each side
5 perfect stretch
A.
EMOM 10
odd: 2 tempo push ups (10sec. down/10 sec. up)
even: 10 L-Sit lifts
B.
For time
100 Jumping Jacks
75 Lunges
50 glute bridges
25 airsquats
Then
21-15-9
Handstand pushups (zuhause mit beinen/knie am bett oder sessel)
Dips
Hand release push ups
videolink: https://www.youtube.com/watch?v=vCLnQx4i960
Timer: smart WOD
Home WOD, 16.03.2020
