So. 27. Okt.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
calf stretch
b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike / ski
1:00 step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 medball twists
3. 8-15 cal bike or ski
4. 10-20 db step ups
5. rest