Sa. 9. Nov.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch
b) warm up 7min
2 rounds
10 good mornings
10 elbow rotations
10 strict press
10 ring rows
partner bikes / skis
c) conditioning 36min
in teams of 2 for total calories
on every 12:00 x 3
70 cal bike
50 pull ups
30 barbell movement 60/40kg
max cal ski
*1st round: power cleans
2nd round: shoulder to overhead
3rd round: clean & jerks