Sa 28. Sep
a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk
b) warm up 6min
in teams of 2
2 rounds
8 push ups
8 lunges
partner bikes
then
2 rounds
8 strict press
8 front rack lunges
partner bikes
c) conditioning 30min
in teams of 2
10 rounds
90 sec on / 90 sec off
8 push press 40/30kg
8 front rack lunges
max cal bike