Warm up:
A. Cardio Warm up (4min)
– 2 MIn Jog in Place
– 1 min High Knees
– 1 min Butt Kicks

B. Dynamic Mobility (5min)
– 30 sec 4 way Leg Swing
– 1 min Windmills
– 1 min Inch Worms
– 1 min T-Spine Rotation in quadruped Position; Rot. Ellbow

C. Movement Prep (6min)
– 1 Min Air Squats
– 1 Min Up-Downs
– 1 Min V-Snap / Up Down / Crunch / B-Sit Up
– 1 Wall workk on Walk Prep / DB Push Press / HS Hold
– 1 Min Rev Lunges
– 1 min Push up to D-Dog

D. Movment Flow (3min)
– 1 Min Mountain Climber
– 1 min Side leg Raises
– 1 min Lat. Lunge w/ Pause at bottom

WoD
20/30/50 Reps
Scalled / Rx / RX+ Reps

„Dirty 30“
– 30 Burpees
– 30 V-Snaps
– 30 Squat Jumps
– 30 sec HS Hold / DB OH Hold
– 30 Jumping Langes i.T.
– 30 Tricep Push Down off box
– 30 Mountain Climber
– 30 sec e/s Side Lying Oblique Crunches
– 30 Alt. Lat. Lunges i.T.
– 30 Hollow Rocks
– 30 Jumping Jacks

Cool Down
– 1 Min Breathing: Inhale for 4 count, exhale for 6-8 cound.
– Childs Pose with Arms OH. 1 min
– Tricep Stretch kneelling (Elbow OH hand bhind head)
– Wrist Flexor / Extendor
– 1 min Pancake Stretch Legs together
– 30 sec e/s Hip Flexor Stretch in Lunge
– 30 sec e/s side lying quad stretch
– 1 min Supine Twist while lying on floor; pull knee to opposite side
– 2 minSavasana