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 

30 strict burpees

10 plank hip dips

28 strict burpees

10 plank hip dips

26 strict burpees

...

https://www.youtube.com/watch?v=zfV50LANXKw

12 uhr livestream mobility mit Sven bei instagram oder Youtube 

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

workout

10 rounds "Grinder"

10 count jumping jacks

10 air squats

10 push ups

10 count mountain climbers

10 v-push ups

10 down ups

timecap: 20 minuten

https://www.youtube.com/watch?v=sh2OBtgC-t0