Di. 9. Juni
a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
calf stretch
b) warm up 4min
amrap 4min
10/8cal row
20 single under
10 ring rows
c) pull ups 15min
4 super sets
4 pull ups @rpe 8-9
12-15 banded lat pull downs
hypertrophy & strength
d) conditioning 16min
for time
21-15-9-15-21
pull ups
cal row (women's cal: 18-12-6-12-18)
*60 double under after each round
rx+ option: chest to bar pull ups
aerobic power & muscular endurance