So. 30. Okt.
a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
scorpions
bird dogs
b) warm up 5min
emom 6min (2 rounds)
1. plate jumps
2. burpees on plate
3. plate ground to overhead
c) conditioning 35min
emom 35min (7 rounds)
1. 15-25 alternating db snatches
2. 20-30 bench hop overs
3. 8-12 burpees
4. 10-15 cal bike
5. rest