WORK OUT 1: FULL BODY
FOR TIME
25 ROUNDS
5 PUSH UPS
7 CHAIR DIPS
12 JUMP SQUATS
* 10 SEC RUST TUSSEN DE RONDES DOOR
FINISHER
3-4 SETS
1:00 PLANK HOLD
10-15 HOLLOW ROCKS
* 1:00 MIN RUST NA ELKE SET
WORK OUT 2: FULL BODY
3 ROUNDS (:45 SEC WORK / :15 SEC REST)
FORWARD SLIDING SINGLE ARM PUSH UP
ARM SUPPORTED SINGLE LEG HIP BRIDGES
AIR SQUAT INTO KNEE RAISE
BICYCLE ABS
ALTERNATING COSSACK LUNGES
WORK OUT 3: FAT BURNER
3 ROUNDS
JUMPING LUNGES
DOWN AND UPS
JUMPING JACKS
JUMP SQUATS
MOUNTAIN CLIMBERS
* 1:00 MIN REST AFTER A FULL ROUND
* GO FOR MAX REPS ON EACH STATION BUT KEEP YOUR FOCUS ON QUALITY OF MOVEMENT