Do. 17. Okt.
a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
calf stretch
hip crossovers
b) warm up 4min
tabata (20'' on / 10'' off)
hollow hold
arch hold
c) gymnastics strength 10min
emom 10min
1: 5-10 strict handstand push ups or
15-45 sec handstand hold
2: 2-5 shoot throughs
d) conditioning 18min
for time
1000/900m row
60 toes to bar
on every 2min starting at 0:00
200m run