General WarmUp
5 Rounds for Quality
8 Good Mornings
8 Sit Ups
8 Lunges
8 Burpees
Mobility
4 Füßler Stand und Handgelenke mobilisieren
Strength / Skill
12' EMOM
odd: 45 Sec Wallsit
even: Hand Stand Hold
Skalierung HS Hold: HS Hold on the box (Link)
WorkOut
3 Rounds 40 sec on / 20 sec off per exercise
High knees
Jumping Lunges
Jumping Squats
Hamstring walk outs
rest
Skalierung: 30 sec on / 30 sec off
Cooldown
Down Dog Walk-Out (Link)