AKTIVIERUNG / WARM-UP

3 Rounds:
30 Sec. Towel Row
30 Sec. Towel Superman Hold
30 Sec. Towel Overhead Squats
30 Sec. Towel Good Mornings

then:
2 Rounds: 10/10 Leg Swings

WOD – A
A1:
20-20-20-20-20 Back Squats (With a filled Backpack)
A2:
Bottle Crunches
5 sets a 1 Min.
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B
3 -5 Rounds for time:
100 Jumping Jacks
then as many unbroken Push ups as possible (weighted if you do 30 reps easily)

COOL DOWN

ROMWOD (Stretching)