warm up
8 minuten amrap
10 swimmer
10 good mornings into squats
20 skippings
https://www.youtube.com/watch?v=4NAaAqr03KU
3 minuten challenge
1 minute hollow hold
1 minute arch prisoner
1 minute plank
https://www.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g
chose one
core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA
pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs
mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg
wod
0- 5 minuten emom
20 mountain climbers
10 shoulder taps
5 burpees
10 air squats
5 - 30 minuten
amrap
50 pull ups
100 air squats
50 dips
100 lunges
50 hr push ups
100 split squats
50 v-ups
100 sekunden synchron wall sit
30-35 minuten
amrap
20 russian twist
10 around the world
10 flutter kicks
10 sit ups
