Mo. 26. Okt.
a) mobility 3min
1:00 each
hand walk
crab stretch
lying hip cross over
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 kb deadlifts
30sec plank hold
*remaining time bike/ski
c) conditioning 20min
for time
6 rounds
16 kb swings 24/16kg
12/10 bike/ski
8 ring dips
1:00 rest after each round
muscular endurance & aerobic power
d) core & shoulder 10min
emom 10min
1. 10/10 kb side bends
2. 12-15 prone presses