Warm up: 2 Rounds of: 10 Air squats 10 jumping Jacks 10 Push ups 2 x 10m High knees 2 x 10m Broad jumps 10 Mountain climbers Strength: 3 Rounds of Front squat (1RM) 2 x 3 reps 50% 2 x 3 reps 80% 1 x 2 reps 90% Workout: EMOM for 12 minutes Každou lichou minutu: 30s Plank hold then max. Air squats Každou sudou minutu: 30s Wall sit then max. Hand release push ups Postworkout: Tabata Side plank