Warm-Up
4 Rounds:
30 Sec high knees
10 Push-up
30 Sec Jump and Jacks
10 Air squats
Krachttraining:
4 Rounds
10 Pike Push-ups
10 Squat jumps into 3sec eccentric (Air Squats)
Rust 90 sec
4 Rounds
15-20 Bench dips (Tricep)
20 Split jumps (Lunges)
Rust <2min
WORKOUT
6-10 Rounds
100m Sprint (1 min fast high knees)
15 Crawlouts + push-ups (Crawlouts without push-ups)
5 Glutes walkouts