Do. 30. Juli
a) mobility 3min
1:00 each
calf stretch
instep rotation
lat stretch on box
b) warm up 5min
on every 2:30 x 2 rounds
10 squat jumps
5 burpees
10 ring rows
*remaining time bike/ski
c) bent over row 12min
4 sets of
8 barbell bent over rows
d) condition 17min
for time
6 rounds
9 burpee pull ups
12/10cal bike/ski
15 box jumps 60/50cm
aerobic power & muscular endurance