Wed 5. Jun
a) mobility 3min
1:00 each
samson stretch
hand walk
hip crossovers
b) warm up 5min
on every 2:30 x 2
250m row
10 reverse lunges
remaining time plank
c) conditioning 25min
for time
1000/900m row
4 rounds
20 sit ups
10 db front rack reverse lunges 22.5/15kg
750/675m row
3 rounds
20 sit ups
10 db front rack reverse lunges
500/450m row
2 rounds
20 sit ups
10 db front rack reverse lunges
250/225m row
1 round
20 sit ups
10 db front rack reverse lunges
d) midline 5min (optional)
3 sets
45 sec side plank / side
30 sec rest