Di. 29. Okt.
a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch
hip crossovers
b) warm up 4min
amrap 4min
10 ring rows
10 plank push ups
10/8 cal row
c) strict pull ups + dips 12min
3 sets for total reps
max unbroken strict pull ups
1 min rest
max unbroken strict (ring) dips
1 min rest
d) conditioning 20min
on every 2:00 x 10
5 pull ups
10 push ups
15 sit ups
max distance row