So. 10. Nov.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
sumo squat stretch
b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike / ski
1:00 air squats
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 8-15 v-ups
3. 8-15 cal bike or ski
4. 10-20 kb goblet squats
5. rest