So 3. Nov
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
scorpion
b) warm up 8min
2 rounds
1:00 row
1:00 down ups
1:00 bike / ski
1:00 strict press
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 8-15 burpees
3. 8-15 cal bike or ski
4. 10-20 push press 20/15kg
5. rest