Sun 5. Sep
a) warm up
amrap 5min
5 down ups
10 sumo squat stretch
10 dowel pass through
b) skill: db overhead lunges
c) conditioning
8 rounds
30"on/15"off
wall climb
db overhead lunges
ski
burpees over db
Endurance
a) warm up
3 sets
40"on/10"off
row
samson stretch
bike
hollow hold
b) conditiong
15 sets (each) >75%
50"/10"off
row
bike
*goal is to maintain pace