So. 4. Dez.
a) mobility 4min
1:00 each
hip cross over
scorpion
down dog and seal
samson
b) warm up 6min
3 rounds
45sec on / 15sec off
erg of choice
plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 dumbbell plank rows
3. 10-15cal bike
4. 15-25 sit ups
5. rest