Mi. 14. Okt.
a) mobility 4min
1:00 each
calf stretch
lat stretch
scorpions
thoracic rotations
b) warm up 4min
amrap 4min
10 scap. push ups
100m run
10 ring rows
c) conditioning 32min
on every 4:00 x 8 rounds
10 double db bench presses 2x22,5/15kg
200m run
7 strict pull ups
200m run
score: slowest round
strength & aerobic capacity