warm up

3 rounds 

1 minute knie rotation 

1 minute inch worms 

1 minute jumping jacks

1 minute crab walk

wod team of 2:

500 synchro air squats

emom : 5 synchro burpees

start with burpees 

warm up 

4 rounds 

10 lunges

10 good mornings 

10 shoulder taps

3 minuten challenge 

burpees

skill 

tabata L-sit

wod

"cindy" 

20 minuten amrap 

5 pull ups/table row

10 push ups

15 air squats 

warm up

10 minuten 

20 jumping jacks 

15 squats

10 lunge rotation 

5 inch worms

skill

broad jump

wod 

20 minuten amrap 

running 

every 2 minutes 20 air squats 

warm up

4 rounds

30 sek squat hold

30 sek overhead squat hold

30 sek reverse butterfly hold

30 sek jumping jacks 

skill

alternierend dumbbell cluster 5 x 6 (5 sek pause squat position)

wod

Amrap 14 minuten 

buy in one arm dumbbell row x 100

10 z-presses right

10 z-presses left

50 air squats