Sat 20. Jul
a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
calf stretch
hip crossovers
b) warm up 6min
in teams of 2
5 burpee step overs
10 db deadlifts
50m run
partner holds plank
c) conditioning 36min
in teams of 2
on every 9:00 x 4
800m run
40 synchro abmat sit ups
20 synchro db hang clean & jerks 22.5/15kg
max burpee box jump overs 60/50cm