Warm-up

Tabata 4min

8x 20sec on/10sec off

1. Side Plank Links
2. Plank
3. Side Plank Rechts
4. Hollow Body Hold

20sec side plank links, 10sec rust, 20sec plank, 10sec rust, 20sec side plank rechts, 10sec rust, 20sec hollow body hold, 10sec rust. x2

Strength

EMOM 12min

1. 2x 10sec Towel Deadlift (0-10sec towel deadlift, 10-30sec rust, 30-40sec towel deadlift, 40-60sec rust)
2. 16 Jump Lunges

WOD

3 Rounds

Amrap 3min 
2-4-6-8-10-... reps of:

• V-ups
• Kettlebell/Back Pack Swings (use a heavy backpack or kettlebell)

Rest 90 seconds

• Run 400m

Rest 45 seconds

*Je start dus met 2 V-ups, 2 Kettlebell Swings, 4-4, 6-6, ... zo ver als je kan geraken in 3 minuten tijd. Dan krijg je 90 seconden rust, loop je 400m en krijg je 45 seconden rust.
Dat herhaal je dan nog 2 keer.