Do 5. Mai
a) mobility / warm up 6min
for quality
10/8 cal row (easy)
10 hanwalk + scorpion
10/8 cal row (medium)
10 alt samson + instep rotation
10/8 cal row (hard)
b) long conditioning 30min
every 3min x 10 sets
5 strict pull ups
10 hand release push ups
15 alternating box step ups 60/50
max cal row
c) midline accessory 8min
for quality
50 rower pike ups