Do. 15. Okt.
a) mobility 3min
1:00 each
instep rotations
hand walk
lying hip cross over
b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10/8cal row
c) romanian deadlift 15min
3-4 sets
10 romanian deadlifts @rpe 7-8
strength & hypertrophy
d) conditioning 16min
amrap 16min
16 dball box step ups 60/50cm
32/26cal row
16 dball over shoulder 20/15kg
aerobic power