So. 8. Dez.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
inverted hamstring stretch
b) warm up 8min
40sec on / 20sec off x2 rounds
1. bike/ski
2. air squats
3. plank hold
4. prisoner good mornings
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 10-20 wall balls
3. 8-15 sit ups
4. 8-15 double db deadlifts 22,5/15kg
5. rest