Sa. 24. Aug.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch
b) warm up 6min
in teams of 2
5 plank push ups
5 scapula push ups
5 push ups
10 good mornings
10 ring rows
partner rows
c) conditioning 30min
in teams of 2
amrap 30min
10 wall walks
20 deadlifts 100/70kg
30 pull ups
40 cal row