Do. 12. Sep.
a) mobility 3min
1:00 each
elbow instep rotation
hip crossovers
calf stretch
b) warm up 4min
on every 2:00 x 2
30 single unders
10 straight leg sit ups
remaining time bike / ski
c) skill / strength work 8min
skill: kipping toes to bar
or
strength: 3x 5-10 strict toes to bar
d) conditioning 26min
for time
200m farmers carry 22.5/15kg
into
4 rounds
60 double unders
30/24 cal bike / ski
15 toes to bar
into
200m farmers carry