Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDER
Cool Down
Side Lying Warm Up
Iron Mike SPEED SETS
7.5 Minute 1-legged Box Squat LADDER
Side Lunge with Glute Hip Up SUPERSETS
Cossack Squat with Hip Circles SUPERSETS
Cool Down- Isometric Pigeon Stretch
Warm Up: Jumping Jacks
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
ITB Kickout
Saxon Tilt
S2S Reach
Cool Down: A-Frames
Warm Up
Bouncing Push Up SPEED SETS
Dynamic Push Up with T-Arm Crawl SUPERSETS
7.5 Minute Staggered Hands Military Press LADDER
7.5 Minute Wide and Close Grip Push Up LADER
Cool Down
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