workout 1
120 split squat 60L60R
100 lunges
80 air squat
60 kickback
40 v-ups
20 pistol squats
2 rondjes hardlopen

Time cap 20 min

workout 2
16 push ups
16 burpees
16 knee raise
16 db hang clean and jerk
16 one db floor press 8L8R
16 one db row 8L8R
16 one db push press 8L8R
16 db snatch
3x
Time cap 20 min

alles met 1 db van 22,5/15 kg