General WarmUp
3 Rounds
10 Kang Squats (see Link 1)
8 Sit Ups
6 Push Ups
4 Burpees
Mobility
2 Rounds
45 Sec Single Leg Forward fold (each leg) (see Link 2)
45 Sec Twisted Cross (each Shoulder) (see Link 3)
45 Sec Frog Sit
Strength / Skill
4 Rounds
15 Biceps Curls (mit KB,DB, Gummiband,Wasserkasten, ...)
15 Slowmotion Air Squats (5 Sec each Rep)
Workout
3' Max Effort
Burpees
1 Minute Rest
3' Max Effort
SitUps
1 Minute Rest
3' Max Effort
AirSquats
1 Minute Rest
3' Max Effort
Spiderman Planks (see Link 4)
Cool Down
3 Minutes
Saddle Pose