workout 1
15 ab matt
15 knee raise
30 sec L sit
15 push up
30 sec plank
20 plank abductie L
20 plank abductie R
4x
Time cap 15 min 

Workout 2
30 kb full swing 24/16
25 burpees
20 pull ups
25 kb squat 24/16
30 kb row 15L 15R
2x
Time cap 15 min 

Workout 3
80 air squat
70 db jerk
60 lunges
50 db snatch
40 kickback
30 db cleand and jerk
20 one db devils press
10 strikt press 

Time cap 15 min 

Gewicht dumbells 17,5/12,5