DIENSTAGA. 4 sets, max 15 min4-6 /side Rotating ring rows30 sec Chinese plank face-up-B. 3 sets, max 15 min3-6 /side Shrimp squats20-30 sec /side GHD side hold-C. 10-9-8-7-6-5-4-3-2-1 Alt. SL Cross HK/T2BBurpees (athletics/floor)Regular
A. 4 sets, max 15 min4-6 /side Rotating ring rows30 sec Chinese plank face-up-B. 3 sets, max 15 min3-6 /side Shrimp squats20-30 sec /side GHD side hold-C. 10-9-8-7-6-5-4-3-2-1 Alt. SL Cross HK/T2BBurpees (athletics/floor)