30 Ab matt
30 Jack knive (schuine buik)
30 korte buik
40 sec hollow hold
4x

40 DB snatch
40 DB lunges
40 DB push jerk
1 ronde rennen
2x

50 KB squat
50 KB swing
50 V-ups
50 KB Full swing
50 Kick backs

Alles time cap 13 min.