A1. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

each side

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

with controlled eccentric

B. MetCon

5 sets of:
3min on 1min off

45sec. Echo Bike for cals
then AMRAP of:
6 T2B
8 DB-Front Squats
10 DB-DL

A. Team Workout

In Teams of 4 do Amrap25

50 cal Echo Bike (split as needed)
40 Horizontal bar rows (2 synchro in sets of 10)
30 medball situps (2 synchro in sets of 15)
20 Burpees (2 synchro sets of 5)
10 wallwalks (split as needed)

A. Fitnessbundesliga

Optional Redo
or
Community Workout