AKTIVIERUNG / WARM-UP

2-3 times:
5 Complexes each side: Lunge, Elbow to Heel then reach up
5 Complexes each side: Deep Squat with Reach up
5 each side: Back Strech
5 Reps: Downward Facing Dog Strech
5 Skorpions each side

WOD – A

A1:
4 Sets
10/10 Bulgarian Split Squats
A2:
15 Jumping Squats
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B

Buy in:
1/1 Min. Side Plankhold

Then 4 Rounds:
30 Breast Swims
30 Bycicle Crunches
15/15 Single Leg Glute Bridge
30 V-ups (Scale: One leged V-ups, Tuck Crunches)

Buy out:
1/1 Min. Side Plankhold

COOL DOWN

ROMWOD (Stretching)