Workout 1 (warming up) 

10 handwalk push up
20 one leg deadlift 
30 lunges 
4x

Workout 2 (kracht) supersets 

6 wall walk 
6 nordic curl 
5x 

Workout 3 conditie 1-2-3-4-5-6-7-8-9-10-11-12

push ups 
kickback 
 

Time cap 10 min