So 4. Okt
a) movement prep
tabata
jumping jacks
alt instep stretch + rotation
b) skill: kb swing
c) conditioning
10 rounds
30"on/15"off
bike
burpee box jumps
kb swings
tuck sit on parallettes
ENDURANCE
a) movement prep
2 rounds
45"on/15"off
row
samson stretch
bike
hollow hold
b) conditioning
10 sets
for max reps
2min on/2min off
15/10cal row
max cal bike in remaining time