Di. 13. Okt.
a) mobility 3min
1:00 each
lat stretch
sumo squat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 scap. push ups
30sec plank hold
*remaining time row
c) lunges 15min
3-4 sets
10 back rack reverse lunges @rpe 7-8
strength & hypertrophy
d) conditioning 15min
for max reps/cals
4 rounds
1:00 medball sit ups 20/14lbs
1:00 wall balls 20/14lbs
1:00 row
1:00 rest
score: total reps/cals
muscular endurance & aerobic power