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
...
