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
