Fr. 1. Mai
warm up
5 down ups
5 half burpees
10 samson stretch
10 instep stretch + rotations
5 down ups
5 half burpees
5 handwalks
10 twisted cross
5 down ups
5 half burpees
10 dynamic bridge
10 hip crossover
WOD
a) "Durante Core"
5 rounds for time
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
1min rest
b) for time
10 rounds
10 reverse burpees
10 half burpees
10 jumping lunges
scaled lunges
time cap 16min