WarmingUp
- 1,3 km easy run
- Tabata (work 20 seconds, rest 10 seconds)
- Butterfly Situps
- Shoulder taps
- Forearm to full plank
- Russian twists
- Reverse burpees
- Thruster jumps
- Kickups with a twist
- Zombie situps
WOD
2 rounds for time
- 5x 20 sec pull-up holds + 20 sec rest
- 5x 10 jump squats
- 5x 8 jumping lunges
- 3x 8 lateral knee raises
CoolingDown
1,3 km easy run
Buy-out
Free handstand holds