Thu 11. Apr
a) mobility 4min
1:00 each
elbow instep rotation
hip crossovers
scorpion
kneeling lat stretch
b) warm up 4min
1:00 straight leg sit ups
1:00 bike
1:00 ring rows
1:00 shuttle runs
c) skill work 10min
toes to bar
rope climb
d) conditioning 22min
for time
30-20-10 toes to bar
1000/900 m bike
into
3-2-1 rope climbs
400 m run