So. 1. Dez.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
calf stretch
b) warm up 8min
40sec on / 20sec off x2 rounds
1. row
2. box step ups
3. kb deadlifts
4. scap. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 box jumps
3. 8-15 push ups
4. 8-15 kb swings 24/16kg
5. rest