Mo. 9. Nov.
a) mobility 3min
1:00 each
instep rotation
scorpions
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
20sec hollow hold
10 prone snow angels
10 ring rows
*remaining time bike/ski
c) skill/practice 8min
20sec on / 20sec off x 12 rounds
1. scap. pull up hold
2. hollow hold
3. kip swings
d) conditioning 22min
for time
8 rounds
10 pull ups
15/12cal bike/ski
20 sit ups
aerobic power & muscular endurance