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