Friday: Week 10 Row & Echo Bike
Week 10
Warm-up
3min Row
3min Echo Bike
Conditioning • 6×2 Min Wechsel alle 2 Min (RPE 7–8)
• 4×1 Min hart (RPE 9)
Accessory • 3× Hip Thrust (RPE 6) • 3× 20 V-Ups & Arch Rocks
