So. 19. Juli
a) mobility 3min
1:00 each
lat stretch
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. 90/90 hip rotation
c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-16 goblet cossack squats
5. rest