Do. 6. Okt.
a) mobility
1:00 each
scorpions
down dog and seal
sumo squat stretch
prone snowangels
b) warm up 5min
in teams of 2
2 rounds
A: 200m run
B: 15 squats
10 push ups
5 pull ups / ring rows
c) strict press / rope climb 15min
A: 3-4 sets of 4-6 strict press @ 70-75%
*4-5 sec isometric
B: 2-3 sets of 5-6 rope climbs
d) conditioning 20min
3 rounds for time
50 squats
400m run
30 sit ups
20 push ups
10 chest to bar pull ups