Di. 18. Aug.
a) mobility 3min
1:00 each
seated pike stretch
lat stretch on box
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 squat jumps
10 straight leg sit ups
*remaining time bike/ski
c) conditioning 22min
amrap 4min x 4 rounds
20 toes to bar
15 burpee box jumps
max cal bike/ski
2min rest between amraps
score: total cals
muscular endurance & aerobic power
d) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. scap. pull up hold
3. handstand shoulder taps