So 11. Okt
a) movement prep
tabata
down ups
sumo squat stretch
b) skill db thruster
c) conditioning
emom 30min
1. 15/10cal bike
2. 10-14 db thruster
3. 10-14 db step ups
4. 15/10cal row
5. 10 db burpee deadlifts
ENDURANCE
a) movement prep
2 rounds
250/200m ski
250/200m row
200m run
b) 2 rounds
40"on/10"off
samon stretch
instep stretch + rotation
hollow hold
b) conditioning
every 3min for 36min
1. 500/400m ski
2. 500/400m row
3. 400m run