Warm Up:
5 Minute:
10m Calf Walk
40 Jumping Jacks
10m Bear Crawl
20/20 sec. Couch Stretch
20/20 sec. Floor Pec Stretch

Strength: Upper Body

3 Sets of:
1 Max Set Diamond Push Ups
– 30 –
1 Max Set Pike Push Ups
– 30 –
10-20 sec. Bridge Hold

rest: 1:30 Minutes between sets

WoD: „Saturday-Chipper“

50 Russian Swings
40 Air Squats
30 Sit Ups
20 Burpee
10 Man Maker
20 Burpee over Object
30 Weighted Sit Ups
40 Goblet Squats
50 American Swings

Weekly Challenge: Max Effort:
Max Reps Air Squats without breathing