Warm-up (10 Min)
• 3 Min Row + 3 Min Bike locker (RPE 5)
• 2×10 Technikzüge Row (RPE 6)
• 2×20 Sek Bike Steigerung (RPE 6)
Conditioning
• 6×2 Min continuous Wechsel alle 2 Min (RPE 6–7)
• 3×2 Min (RPE 7–8)
Accessory
• 3× Hip Thrust (RPE 6–7)
• 3× 40s Plank
