Sat 4. Nov
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
calf stretch
b) warm up 4min
1:00 row
1:00 step ups
1:00 db deadlifts
1:00 down ups
d) conditioning 32min
in teams of 2
90sec on / 90 sec off
5 rounds
20 box jumps 60/50
max cal row
90 sec rest
90 sec on / 90 sec off
5 rounds
20 db snatches 20/15kg
max burpees