General WarmUp
3 Rounds for Quality
40 sec on / 20 sec off
JumpingJacks
1. Runde: normal
2. Runde Beine normal, Hände vor dem Körper hoch und runter
3. Runde Hände normal, Beine vor und zurück
High Knees
Höhe der Knie jede Runde ansteigend
Butt Kicks
Mobility
45 sec Standing Straddle + rotation
45 sec Down dog + Touching toes
10 Bird dog (hold every rep for 3 seconds)
Strength / Skill
12' EMOM
A: 6-10 Burpee Tuck Jumps
B: 6-10 Complex: 1 Goblet Squat + 2 Reverse Lunges / 1 Air Squat + 2 Reverse Lunges
WorkOut
12' AMRAP
6 Jumping AirSquats
8 V-ups/ Tuck-up /sit-up
10 Plank Jumping Jacks
Cooldown
45 secs per side: Prone Shoulder stretch
45 secs per side: Couch Stretch