Sun 6. Nov
a) mobility 4min
1:00 each
scorpion
sumo squat stretch
cosack squats
hollow rock / hold
b) warm up 8min
2 rounds
45sec on / 15sec off
bike
plank shoulder taps
air squats
sit ups
c) conditioing 34min
emom 35min (7 rounds)
1. 10-15 cal bike
2. 15-20 push ups
3. 15-20 goblet squat
4. 20-30 med ball russian twist
5. rest