Sun 3. Dec
a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch
b) warm up 8min
2 rounds
1:00 plank
1:00 row
1:00 kb deadlifts
1:00 bike
c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 8-15 cal row
3. 10-20 kb swings
4. 8-15 cal bike
5. rest