Do 1. Dez
a) mobility 4min
1:00 each
scorpions
dynamic lat stretch
samson stretch
scapula push ups
b) warm up 6min
emom 6min
1. 5-10 ring rows + 5-10 push ups
2. 10-20m walking lunges
3. easy bike
c) rope climb / bench press 12min
5 sets
5-4-3-2-1 rope climbs
10 bench press @75% bw
d) conditioning 18min
for max reps
3:00 target burpees
3:00 reverse sled drag 80/60
3:00 cal bike
2:00 target burpees
2:00 reverse sled drag
2:00 cal bike
1:00 target burpees
1:00 reverse sled drag
1:00 cal bike