Sat 14. Sep
a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch
b) warm up 6min
in teams of 2
2 rounds
100m run
8 kb deadlifts / russian swings (2nd rnd)
6 ring rows
partner bikes
c) conditioning 30min
in teams of 2
on every 10:00 x 3
600m run
50 swings 32/24kg
40 pull ups
max cal bike