AKTIVIERUNG / WARM-UP

Tabata: Bird Dog

Then:
20/20 Split Squats (controlled and slow on the way down)
20/20 Hip Touches

WOD – A

5 rounds (each) for time of:
8 Dive Bombers
8/8 Floor Touches
8 Drop Squats
8 Burpee Broad Jumps (back and forth)
10m Quadruped Crawl

Rest 2min. Go hard on each round.

WOD – B

1min Plank Hold
1min Superman Flutter
1min Ext. Plank Hold
1min Breast Stroke
1min Plank Hold

COOL DOWN

ROMWOD (Stretching)