amrap 15 minuten

20 dumbell clean 

40 double unders 

20 burpee broad jump 

 EMOM x 5

child pose to lunge pos. links + shoulder opener rechts 

child pose to lunge pos. rechts + shoulder opener links

cild pose to planke pos. + up dog und down dog

child pose to planke + 3 burpees

20 alt. high knees (total)

25 minuten amrap

buy in: 150 shoulder taps / partner in planke positionh

then: 2-4-6-8-10-12-….

pull ups (bspw. am tisch)

burpeesi

air squats

5 minuten amrap 

20x crunches

20x flutter kicks

20x superman

20x glute bridge

https://m.youtube.com/watch?v=v0SlmiXzx6U

5 rounds 

20 sit ups

20 squat jumps 

warm up

4 rounds 

20 knee rotation

20 shoulder rotation 

20 jumping jacks 

3 minuten challenge 

burpees

wod 

27/21/15/9/3

dumbell snatch right 

dumbell thruster right

dumbell snatch left 

dumbell thruster left