Di. 19. Aug.
a) mobility 3min
1:00 each
instep rotation
lat stretch
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 ring rows
20 mountain climbers
*remaining time row
c) bent over row 12min
4 sets
10 bent over row
(build in weight)
d) conditioning 18min
on the 3:00 x 6 rounds
15/12cal row
15 sit-ups
100m run
score: slowest round