So. 9. Okt.
a) mobility 4min
handwalk
instep rotation stretch
calf stretch
hollow / arch hold (30sec each)
b) warm up 4min
1 round
1:00 sit ups
1;00 bike
1:00 step ups
1:00 russian kb swings
c) conditioning 35min
emom 35min (7 rounds)
1. wall ball sit ups
2. bike
3. box jumps
4. kb swings
5. rest