Sa 12. Nov
a) mobility 4min
1:00 each
handwalk
scorpion
samsons sretch
plank shoulder taps
b) warm up 5min
in teams of 2
on 1:30 x 4 rounds (2 rounds each)
A: bike
B: 10 deadlifts (empty bar) + nose to wall hanstand hold (remaining time) / tall plank hold
c) team conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
2500/2000m bike
20 deadlift 100/70
max wall walks