Di. 4. Apr.
a) mobility 4min
1:00 each
samson stretch
calf stretch
inverted hamstring stretch
instep rotation
b) warm up 6min
3 rounds
10 cal row
10 db deadlifts / deadlift+shrug / muscle snatch (5/side)
50 single unders
c) long conditioning 30min
5 rounds for time
60 double unders
30/24 cal row
20 db snatches 20/15
rest 2min between rounds