12 uhr livestream mobility mit Sven bei instagram oder Youtube 

warm up

3 runden 

1 minute squat arm rotation 

1 minute walk outs 

1 minute burpees 

https://m.youtube.com/watch?v=YZzdKJl8MsQ

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1 minute plank 

https://m.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g&index=2&t=0s

workout

10 rounds "Grinder"

10 count jumping jacks

10 air squats

10 push ups

10 count mountain climbers

10 v-push ups

10 down ups

timecap: 20 minuten

https://www.youtube.com/watch?v=sh2OBtgC-t0

warm up

1 minute squat arm rotation 

1 minute walk outs 

1 minute burpees 

https://m.youtube.com/watch?v=YZzdKJl8MsQ

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1 minute plank 

https://m.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g&index=2&t=12s

wod challenge 

max sidehold

https://m.youtube.com/watch?v=TWBn1EFq70g

warm up

3 runden 

1 minute squat arm rotation 

1 minute walk outs 

1 minute burpees 

https://m.youtube.com/watch?v=YZzdKJl8MsQ

3 minuten challenge 

1 minute hollow hold 

1 minute arch prisoner 

1 minute plank 

https://m.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g&index=2&t=0s

wod

16 minuten amrap

8/8 one legged deadlift with equipment

8/8 pistol squats

8/8 one legged weighted hip thrust

https://www.youtube.com/watch?v=X5tUzWXBzxE