Movements

Warm-Up
2 Rounds:
10 Cow & cats
10 Dead bug
10 Alt V-ups

Krachttraining:
5 Rounds
30-60sec Plank
15 Straight arm reverse lunges

WORKOUT
21-15-9

Squat jumps/ Air squats
Dips (use a chair, couch etc)

Rest 3 min

15-9-6
Squats Jumps
Dips (use a chair, couch etc)

9-6-3
Squat Jumps
Dips