Tue 7. Nov
a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch
b) warm up 5min
3 rounds
100m run
10 sit ups
10 deadlifts (empty bar)
c) conditioning 25min
5 rounds for time
200m run
21-18-15-12-9 toes to bar
200m run
21-18-15-12-9 deadlifts 80/60kg
d) midline 4min
tabata (20 sec on / 10 sec off)
hollow hold
arch hold