Fr. 24. Juli
a) warm up 9min
emom 9min
1. sumo squat stretch/ hand walk / samson stretch
2. medball squats / - presses / - thrusters
3. row
b) conditioning 36min
on every 12:00 x 3 rounds
800/650m row
40 wall balls 20/14lbs
20 medball box step ups 60/50cm
10 burpees over rower
score: slowest round
aerobic power & muscular endurance