So. 10. Okt.
a) movement prep
2 rounds
30"on/10"off
jumping jacks
hollow rocks
prisoner good mornings
b) skill kb high pulls
c) conditioning
emom 30min
1. 15/10cal row
2. 15 kb high pulls
3. 15 sit ups
4. 15/10cal bike
5. 15 box jumps
endurance
a) warm up 9min
amrap 4min
100m run
10 alt instep stretch + rotation
1min rest
amrap 4min
10/8cal bike
8 handwalk + push up
b) conditioning 32min
4 rounds
amrap 4min
400m run
max bike in remaining time
4min rest