Mi. 15. Juli
a) mobility 3min
1:00 each
instep rotations
scorpions
lat stretch
b) warm up 5min
30sec on / 15sec off x 6 rounds
1. scap. push ups / push ups
2. bike/ski
3. reverse lunges/ box step ups
c) conditioning 36min
amrap 1:30 on / 00:30 off x 18 rounds
1. db bench press 2x22,5/15kg
2. cal bike/ski
3. kb box step ups 2x24/16kg (50cm)
score: total reps/cals
muscular endurance & aerobic power