Sa 19. Nov
a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps
b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row
c) team conditioing 30min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating db plank rows 20/15
*athletes switch after each completed round