Fr. 16. Okt.
a) mobility 4min
1:00 each
hand walk
instep rotation
thoracic rotation
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 front squats
10 strict presses
*remaining time bike/ski
c) thruster 8min
on every 1:00 x 8 sets
6 thrusters
(max sustainable weight)
strength endurance
d) conditioning 17min
for time
4 rounds
20/16cal bike/ski
20 toes to bar
20 burpees to target
muscular endurance & aerobic power