Sa. 1. Juli
a) mobility 4min
1:00 each
samson stretch
hand walk
elbow instep rotation
kneeling lat stretch
b) warm up 6min
amrap 6min
10 ring rows
10 step ups
10 push ups
partner runs 100m
c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 800m run
4 bar muscle ups / 8 pull ups
8 db box step overs 20/15kg
12 db hang clean & jerks 20/15kg
1min rest