WarmUp
Tabata 1 (8 Rounds: 20 sec On / 10 sec Off)
Box Dips
Hollow Hold
Tabata 2
AirSquats
Superman
Mobility
45 Sec Sumo Squat Hold
10 per leg: Single-Leg Romanian Deadlift
10 Jefferson Curls without weight (see Link 1)
WorkOut
For Time (25' TC)
100 Air Squats
90 Jumping Squats
80 Mountain Climber
70 Sit Ups
60 Cossack Squats
50 Push Ups
40 Box Dips
30 Burpees
20 Russian Twist
10 Box Step Ups
Skalierung: die Hälfte oder 2/3 der Reps, abhängig vom Fitness Level
Cooldown
Quad Stretch 40sec each side
Scorpion 40sec each side