Do. 9. Dez.
a) mobility 3min
1min sumo squat stretch + rotation
1min kneeling lat stretch
1min bird dogs
b) warm up 6min
emom 6min
1. 3 rope pull ups
2. 5 burpees + 10 squats
3. 10-15cal bike
c) rope climb 10min
accumulate 10 rope climbs
d) conditioning 18min
for max reps
3min wall balls
3min burpee broad jumps
3min bike
2min wall balls
2min burpee broad jumps
2min bike
1min wall balls
1min burpee broad jumps
1min bike