So. 23. Okt.
a) mobility 4min
samson stretch
kneeling lat stretch
scorpion
plank shoulder taps
b) warm up 4min
1 rounds
1:00 lunges
1:00 bike
1:00 rope body rows
1:00 burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kettlebell goblet lunges
2. 10-15cal bike
3. 10-15 body rope rows
4. 10-15 hand release push ups
5. rest