Wed 5. Aug
a) warm up 6min
40 on / 20 off x6
1. calf stretch / crab stretch
2. ski / bike
3. plank push ups / squat jumps
b) conditioning 24min
on every 3:00 x 8 rounds
15/12cal bike/ski
9 box jumps 60/50cm
6 strict ring dips
score: slowest round
aerobic power
c) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. prone press
3. handstand hold