Thu 24. Apr
a) mobility 3min
1:00 each
handwalk
lat stretch
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 ring rows
*remaining time row/bike
c) strict pull ups 15min
4 sets
4 strict weighted pull-ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)
d) conditioning 18min
on the 6:00 x 3 rounds
20/16cal bike
200m run
20/16cal row
score: slowest round