Movements

Warm-Up
3 Rounds:
30 High Knees
10 Situps
10 Frog Hops

Krachttraining:
4 Rounds
50 (Walking) Lunges
10 Crawl-outs. Add push-ups to spice it up if you want.

WORKOUT
Hand Release Burpees
1-2-3-4-5-6-7-8-9-10

Double leg Mountain Climber
10-9-7-6-5-4-3-2-1

Single leg V-ups
5-10 After each block/set