Wed 19. Nov
a) mobility 4min
1:00 each
hand walk
lat stretch
instep rotation
scorpions
b) warm up 6min
on the 2:00 x 3 rounds
1. 12 push ups
remaining time bike
2. 12 db deadlifts
remaining time ski
3. 12 burpees
remaining time row
c) conditioning 30min
on the 2:00 x 4 sets
6 wall walks
cal bike in remaining time
rest 3:00
on the 2:00 x 4 sets
14 db snatches 25/17,5kg
cal ski in remaining time
rest 3:00
on the 2:00 x 4 sets
12 burpees over rower
cal row in remaining time
score: total calories
aerobic power
Skill Class 18:00
db snatch + row