Fr. 19. Aug.
a) mobility 4min
1:00 each
scorpions
kneeling lat stretch
alt calf stretch
prone YTW (10 x each)
b) warm up 4min
2 rounds
100m run
50 single unders
10 shoulder press (empty bar)
5 ring rows
c) rope climbs 10min
for time (teams of 2)
10 rope climbs (each)
d) conditioning 20min
on the 2:00 x 10
100m run
30 double unders
10 push press 40/30