Sa 6. Jul
a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
kneeling lat stretch
b) warm up 6min
in teams of 2
1 round each
10 good mornings
10 elbow rotations
10 ring rows
remaining time air squats
partner runs 400m
c) conditioning 36min
in teams of 2
6 rounds for time
400m run
30 synchro air squats
20 power cleans 60/40kg
10 strict pull ups