Mo 4. Dez
a) mobility 3min
1:00 each
hand walk
calf stretch
kneeling lat stretch
b) warm up 5min
1:00 each
row
burpees step ups
shuttle runs
rope pull ups
bike
c) conditioning 27min
3min on / 3min off
1. max cal row
2. max burpee box jumps
3. shuttle runs
4. max rope climbs
5. max cal bike