So. 24. Okt.
a) warm up 3min
50"on/10"off
high knees
samson stretch
hip crossover
b) skill: knees to elbows
c) conditioning
emom 28min
1. 10-15 hand release push ups
2. 14-20 plate overhead lunges
3. 15/10 ski
4. 10-15 knees to elbows
endurance
a) warm up 9min
3 rounds
10/8cal row
4 shuttle runs
10 samsons stretch/10 handwalk + push ups/dynamic bridge
b) conditioning 40min
for max reps
8 rounds
1min on/1min off
10 shuttle runs (10m)
max cal row
4min rest
8 rounds
for max reps
1min on/1min off
15/10cal row
max shuttle runs