So 8. Okt
a) mobility 3min
1:00 each
samson stretch
scorpion
hip crossovers
b) warm up 8min
2 rounds
1:00 marching plank
1:00 row
1:00 step overs
1:00 bike
c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 medball russian twists
2. 8-15 cal row
3. 10-16 db box step overs
4. 8-15 cal bike
5. rest