Warm Up
Jack Knives SPEED SETS
7.5 Minute Rollout LADDER
Mountain Climber with Side V-Up SUPERSETS
Hanging Ab Curl INTERVAL SETS
Cool Down
Side Lying Warm Up
Dynamic Squat SPEED SETS
7.5 Minute Bulgarian Split Squat LADDER
Cossack Squat with Hip Circles SUPERSETS
Side Lunge with Glute Hip Ups SUPERSETS
Cool Down- Isometric Pigeon Stretch
Warm Up: Jumping Jacks
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Dive Bombers
Streamline RDL
Back Lunge
Cool Down: A-Frames
Warm Up
Military Press SPEED SETS
Contra Press with Hitch Hiker SUPERSETS
7.5 Minute Staggered Hands Push Up LADDER
7.5 Minute Wide and Close Grip Military Press LADDER
Cool Down
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