Pe 23.10.

Pre workout:

• Core ctrl

a) BS 5x e3m

• With ascending weight
• 5 sets of reps 10-8-6-4-2

b) 10min AMRAP

• 30 air squats (scaling: FS @16/12kg)
• 20 butterfly sit ups (scaling: GHD)
• 20m weighted lunge walk (2×16/12kg, scaling: front rack)
• 10 burpees

Cool down:
After workout 10-20 min very easy aerobic exercise: walk / bike / etc.