Fr. 13. Nov.
a) mobility 3min
1:00 each
lat stretch
sumo squat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 straight leg sit ups
10 medball thrusters
*remaining time row
c) conditioning 25min
for time
40 wall balls 20/14lbs
15 toes to bar
60/48cal row
15 toes to bar
60 wall balls
15 toes to bar
60/48cal row
15 toes to bar
40 wall balls
aerobic capacity & lactate threshold
d) core & shoulders 6min
30sec on / 15sec off x 8 rounds
1. banded pull aparts
2. medball russian twists