Do. 4. Dez.
a) mobility 4min
1:00 each
hand walk
instep rotation
calf stretch
scorpions
b) warm up 4min
amrap 4min
10 medball thruster
20 single under
10/8cal row
c) conditioning 30min
on the 3:00 x 10 rounds
15 sit-ups
15 wallballs 20/14lbs
20 double unders
cal row in remaining time
score: total row calories
aerobic power [lactate threshold]