warm up
8 minuten amrap
10 swimmer
10 good mornings into squats
20 skippings
https://www.youtube.com/watch?v=4NAaAqr03KU
3 minuten challenge
https://www.youtube.com/watch?v=oNYBhqLY0PQ
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 dumbell/kettlebell
4 rounds , 30 sek each exercise
alternating dumbell cluster
frontrack lunges right leg
frontrack lunges left leg
renegade row right
renegade row left
https://www.youtube.com/watch?v=gFkdRbMJmx0
wod bodyweight
4 rounds, 30 sek each exercise
burpees
jumping lunges right leg
jumping lunges left leg
shoulder taps right
shoulder taps left
https://www.youtube.com/watch?v=WWNfcXRYcS8
