Di. 19. Nov.
a) mobiliy 3min
1:00 each
sumo squat
lat stretch
calf stretch
b) warm up 5min
amrap 5min
10 ring rows
10 medball squats
10 box step ups
c) chin ups 12min
4-4-4-3
(increasing weight)
d) condtioning 16min
for max. reps
on every 2:00 x 8 rounds
15 box jumps
max. wall balls 20/14lbs