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

warm up 

3 rounds

1 minute squat arm rotation 

1 minute walk outs 

1 minute burpees

https://m.youtube.com/watch?v=YZzdKJl8MsQ&t=13s

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=13s

wod

amrap 14 minuten

10 bizeps curl re. 

10 bizeps curl li. 

30 backsquats (with weight) 

https://m.youtube.com/watch?v=4Xbd0U1QNNo#menu

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 

100 swimmer

https://m.youtube.com/watch?v=_-kY_ftRmnM&t=3s

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