Fr. 8. Mai
a) mobility 3min
1:00 each
seated pike stretch
instep rotation
lat stretch
b) warm up 6min
40 on / 20 off x6
1. row
2. scap. pull ups
3. straight leg sit ups
c) conditioning 18min
on every 6:00
each for time
1. 1000/900m row
2. 60 toes to bar
3. 400m farmers carry 2x24/16kg
score: sum of all times
aerobic power & muscular endurance
d) upper back + core 12min
on every 1:30 x 8 sets
1. 12-16 kb gorilla rows
2. 12-16 kb pull through
(core-) strength