8-10 P.K. Box step-ups
8-12 (1) KB thruster
3-4 sets 12 min.

Barbell inverted row
BB push-up
DB bicep curl
5-10-15-10-5

P.K. Clamshell
band pulldown
leg lifts
5-10-15-10-5

Kn. med ball slams
TRX tricep extension
Kcal for choice
5-10-15-10-5

8-12 plate OH walking lunge
10-15 SB pike
3-4 sets 15 min.

DB bench-press
DB row
Wallballs
5-10-15-10-5

Hanging leg raises
BB inverted row
Bicep curl
5-10-15-10-5

Skull crushers
(super) Burpees
Medball OTS
5-10-15-10-5

12pk Monster walk
12 Row (TRX/DB)
8 P.K. split squat
12 Russian twist
12 Y-Raises TRX
2-3 rounds, max 15 min.

Tabata: static bear crawl / static hiplift

20s (jump) squat
20s jumping jacks
20s (mod) push ups
20s Plank
AMRAP 15 min

10-20 P.K. star side bridge
10 Chest sup. Cuban press
10-10 hiplift 1 been
3-4 rounds 12 min

15 front squat
12 trx push-ups
10-10 one arm row
12 kcal sprint
20 OH plate lunge
10 DB floor press
8 chin-ups
EMOM 4 round, 1 min rest in between

Kracht Techniek :
8-10 KB squat
8 min

20 (bodyweight) lunges
20 (mod) push-ups
20 jumping jacks
20 schoulder taps
20 air squats
20 goodmorning
50 rope skipping
2 rounds max. 20 min

H/T farmer walk partner in plank
(in tweetallen)
3 rounds max 12 min

Kracht Techniek:
8-10 BB squat
8 min

30 KB lunges
30 push-ups
30 jumping jacks
30 schoulder taps
30 jump squats
30 BB goodmorning
100 rope skipping
2 rounds max 20 min

H/T farmers walk partner in wallsit
(in tweetallen)
3 rounds max 12 min