warm up
4 rounds
30 sek squat hold
30 sek overhead squat hold
30 sek reverse butterfly hold
30 sek jumping jacks
skill
alternierend dumbbell cluster 5 x 6 (5 sek pause squat position)
wod
Amrap 14 minuten
buy in one arm dumbbell row x 100
10 z-presses right
10 z-presses left
50 air squats
