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

100 burpees

emom

10 jumping lunges

https://m.youtube.com/watch?v=1vfgbUJAdgc

warm up 

5 minuten amrap

5 inch worm in heraufschauenden hund

10 lunges mit rotation 

15 hampelmaenner

https://www.youtube.com/watch?v=CVa7mrn49Wc

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1 minute plank

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

wod

50/40/30/20/10

sitt ups 

lateral jumps 

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

1 minute lunges

1 minute Plate Ground to Overhead 20/15

split squat 4 x 5/5

workout

7 minuten amrap 

30 power cleans

30 back squat

rest time toes to bar

60/42,5