Sa. 3. Dez.
a) mobility 3min
1:00 each
handwalk
instep rotation
lunge with lateral flexion
b) warm up 5min
in teams of 2
1-2 rounds each
A: 10 single arm dumbbell swings (5 each side)
B: burpees
A: 10 singel arm dumbbell push press (5 each side)
B: burpees
A: 10 single dumbbell front rack lunges (5 each side)
B: burpees
c) team conditioning 35min
for time
5 rounds
30 alternating dumbbell snatches 20/15
10 burpees over the dumbbell
5 rounds
30 dumbbell hang clean & jerks 20/15
10 burpees over the dumbbell
5 rounds
30 dumbbell overhead lunges 20/15
10 burpees over the dumbbell