Di. 12. Nov.
a) mobility 3min
01:00 each
lat stretch on box
calf stretch
hand walk
b) warm up 5min
amrap 5min
10/ 8 cal bike / ski
10 box step ups
10 single arm db hang cleans
c) conditioning 29min
amrap 4min x 6 rounds
20 single db hang clean & jerk 22,5/15kg
20 box jumps 60/50cm
max. cal bike/ski
1:00 rest between rounds