Sa 16. Nov
a) mobility 4min
1:00 each
samson stretch
scorpions
sumo squat stretch
handwalk + push up
b) warm up 5min
in teams of 2
on every 2:30 x 2 rounds
10 synchro. air squats
10 synchro. db push press (5/5)
max. step ups
c) team conditioning 30min
in teams of 2
on every 03:00 x 10 rounds
2-4-6-8-10-12-14-16-18-20
synchro. single arm db thruster 22,5/15kg
into
max. weighted box step ups 50cm