So 11. Dez
a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch
reverse snowangles
b) warm up 6min
emom 6min
1. 5 push ups + 10 step ups
2. 10 one arm db swings / arm
3. row
c) conditioning 32min
emom 32min (8 rounds)
1. 5-10 burpee box jumps 50
2. 15-20 single db hang clean & jerks 20/15*
3. 10-15 cal row
4. rest
*switch arm every 5 reps