Warm-up

3 Runden

  • 20 sec. plank
  • 10 shouldertaps
  • 20 sec. hollow hold
  • 30 sec. bottom squat hold

Strength (Core):

3 Rounds

  • max bottom push-up hold
  • 3 push-ups
  • 1 min rest

Conditioning:

2 Rounds

  • 20 squats
  • 20 lunges
  • max wallsit
  • 90 sec. rest

Cooldown:

  • 1 min pancake
  • 1 min cat to cow
  • 1 min downwardfacing dog