Sun 15. Oct
a) mobility 3min
1:00 each
hand walk
elbow instep rotation
kneeling lat stretch
b) warm up 8min
2 rounds
1:00 kb deadlifts
1:00 ring rows
1:00 down ups
1:00 bike
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 10-20 jumping pull ups
3. 8-12 burpees
4. 8-15 cal bike
5. rest