Mo 18. Sep
a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
calf stretch
b) warm up 5min
on every 2:30 for 2 rounds
50 single unders
10 step ups
remaining time row
c) benchmark conditioning 40min
"9/11"
for time
2001 m row
343 double unders
110 db box step ups 50cm
2977 m row