General WarmUp
Tabata
Hollow Hold / Plank Hold
Tabata
AirSquats / DownUps
Mobility
45 Sec Bound Angle Pose (see Link 1)
45 Sec Sumo Squat Hold
45 Sec Thread the Needle Pose (see link 2)
WorkOut
"Hin und zurück!"
For Time (40'TC)
100 Air Squats
90 Sit Ups
80 Alternating Lunges
70 Mountain Climber
60 Second Plank Hold
50 Jumping Squats
40 Push Ups
30 Box Step Ups
20 Hollow Rocks
10 Down Ups
1 min rest
20 Hollow Rocks
30 Box Step Ups .....
Cooldown
1 Minute each Side
Spinal Twist pose (See Link 3)