So. 24. Nov.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
calf stretch
b) warm up 6min
40sec on / 20sec off x2 rounds
1. row
2. step back lunges
3. scap. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 hanging knee to chest
3. 8-15 burpees
4. 8-16 goblet lunges 24/16kg
5. rest