Wed 9. Jul
a) mobility 4min
instep rotation
hand walk
lying hip cross over
calf stretch
b) warm up 4min
amrap 4min
100m run
150/125m row
c) conditioning 22min
for time
2 rounds
1000m run
1000/900m row
d) legs + arms 9min
on every 1:30 x 6 sets
1. max. set ring biceps curls
2. max. wall sit march
Skill Class 18:00
rowing technique