Di. 22. Juni
a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 45sec for 8 rounds
40% of max unbroken reps
c) conditioning
emom 16min
1. 30sec sled pull 80/60
2. 30sec ghd sit up hold
3. 30sec kb farmers carry 32/24
4. 30sec rope climbs