Di. 29. Juni
a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 30sec for 10 rounds
30% of max unbroken reps
c) conditioning 12min
amrap 12min
20/15cal row
20 wall balls 20/14