Do. 24. Okt.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion
b) warm up 5min
on every 2:30 x 2
10 snow angels
10 scapula push ups
10 push ups
remaining time bike / ski
c) strict (weighted) dip 10min
work up to a heavy set of 3
d) conditioning 21min
on the 3:00 x 7
18/14 cal ski
18/14 cal bike
score is slowest round