Do 27. Okt
a) mobility 4min
1:00 each
table top bridge
dynmaic lat stretch
calf stretch
hollow hold / arch hold (30sec each)
b) warm up 6min
emom 6min (3 rounds)
1. bike
2. box jumps
3. 5-10 ring rows + 5-10 push ups
b) pull ups / dips 10min
1. 12- 20 pull ups / ring rows
2. 12 - 20 ring dips / bench dips
c) conditioning 20min
on the minute x 5 rounds
1-2. max cal bike
3. max no touch box jump overs 60/50
4. max burpee pull ups