Home WOD, 10.04.2020

Warm up:
EMOM 9
8-10 alternating perfect stretch
8-10 inchworm no push ups
8-10 down/ups

A.
4 rounds of:
10 weighted v-ups
15 hollow rocks
20 superman raises

B.
In a 30 min. TimeCap complete (with vest if available)
Buy in: 100 Air Squats
50 rounds of
1x push up
4x shoulder tap
1x push up
1x burpee
Buy out: 100 lunges

video: https://www.youtube.com/watch?v=0oDcomSjru8 
#staystrongaustria