Thu 9. Oct
a) mobility 3min
1:00 each
hand walk
calf stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 box step ups
*remaining time row
c) conditioning 30min
for time
1000/900m row
20 box jumps 60/50cm
20 push press 50/35kg
20 box jumps
400m farmer’s carry 2x22,5/15kg
20 box jumps
20 push press
20 box jumps
1000/900m row