5 minuten amrap 

5 inch worm in heraufschauenden hund 

10 lunges mit rotation 

15 hampelmaenner 

https://m.youtube.com/watch?v=CVa7mrn49Wc&t=8s

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1minute plank

https://m.youtube.com/watch?v=WT-y3CBopCI

wod

1 minute arch hold

2 minutes wall sit

3 minutes mountain climbers

4 minutes jumping jacks

3 minutes mountain climbers

2 minutes wall sit 

1 minute arch hold

https://www.youtube.com/watch?v=ThEHw2C-vqQ

5 minuten amrap 

5 inch worm in heraufschauenden hund 

10 lunges mit rotation 

15 hampelmaenner 

https://m.youtube.com/watch?v=CVa7mrn49Wc&t=8s

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1minute plank

https://m.youtube.com/watch?v=WT-y3CBopCI

workout 

21/18/15/12/9/6/3

planke shoulder tapps

v-ups

down ups with tuck jumps

https://www.youtube.com/watch?v=mvfQZcrsO48

5 minuten amrap 

5 inch worm in heraufschauenden hund 

10 lunges mit rotation 

15 hampelmaenner 

https://m.youtube.com/watch?v=CVa7mrn49Wc&t=8s

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1minute plank

https://m.youtube.com/watch?v=WT-y3CBopCI

wod 4

100 air squats

75 sit ups

50 v- push ups

75 russian twist

100 lunges

https://www.youtube.com/watch?v=wyo48QcKA9s

5 minuten amrap 

5 inch worm in heraufschauenden hund 

10 lunges mit rotation 

15 hampelmaenner 

https://m.youtube.com/watch?v=CVa7mrn49Wc&t=8s

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1minute plank

https://m.youtube.com/watch?v=WT-y3CBopCI

emom death by

3 sumo squats (+3)

1 clapping push ups (+1)

https://www.youtube.com/watch?v=cPi6RFKyDj8