Di. 6. Okt.
a) mobility 3min
1:00 each
calf stretch
lat stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 scap. pull ups
10 ring rows
*remaining time burpees
c) upper back / pull 8min
on every 2:00 x 4 sets
6 barbell bent over rows
10 banded lat pull downs
strength & hypertrophy
d) conditioning 20min
amrap 20min
buy in: 1km run
into
amrap
2/1 rope climbs
12 double db front squats
16 burpees over db
dumbbells: 2x 22,5/15kg
aerobic capacity & muscular endurance