Thu 12. Dec
a) mobility 3min
1:00 each
crab stretch
calf stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
12 plank push ups
30 single unders
remaining time bike/ski
c) ring dips 10min
on every 2:00 x 5 sets
5 ring dips
(same weight across)
d) conditioning 16min
amrap 16min
on every 4:00 x 4 rounds
60 double under
24/19cal bike/ski
max. db hang snatches 22,5/15kg