So 29. Okt
a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
handwalk + push up
hip crossovers
b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 down ups
c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 knees to elbows
2. 8-15 cal row
3. 8-15 burpees
4. rest