WARM UP
3 ROUNDS 
30 jumping jacks
20 crab reach
20 scorpio exercise on belly

STRENGHT/SKILL

Plank Tabata

16 times 20sec on 10 sec rest

Hollow rocks every other time a plank hold. Change those planks up.

WORKOUT

Intervall

6x 3min on 2 min off.

during 3min Amrap:
10 burpees. 15 sit ups.
20 jumping squats

Start from beginning every time and count rounds.

COOL DOWN
5-10min Stretching abs and front of your body. Calm breathing.