Di. 21. Apr.
a) mobility 4min
1:00 each
lat stretch
samson stretch
sumo squat stretch
calf stretch
b) warm up 4min
amrap 4min
100m run
10 medball thrusters
10 rope rows
c) conditioning 32min
on every 4:00 x 8 rounds
5 L-sit rope pull ups
20 wall balls 20/14lbs
200m run
score: slowest round
aerobic power [vo2 max]