Sa. 15. Apr.
a) mobility 4min
1:00 each
kneeling lat stretch
handwalk
samson streth
b) warm up 6min
2 rounds each
A: 200m run
B: 1 rounds
12 ring rows
9 deadlifts
6 hang cleans
3 push jerks
c) conditioning 30min
in teams of 2 for time
600m run with dumbbells
60 pull ups
6 rounds of dumbbell "DT"
400m run with dumbbells
40 pull ups
4 rounds of dumbbell "DT"
200m run with dumbbells
20 pull ups
2 round of dumbbell "DT"
*1 round of dumbbell "DT"
12 deadlifts 20/15kg
9 hang power cleans 20/15kg
6 push jerks 20/15kg