So. 19. Sep.
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch
b) skill: row
c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row
Endurance
a) warm up 7min
400m run
into
2 rounds
15/10cal row
10 sumo squat stretch
10 glute bridge
30sec hollow hold
b) conditioning 30min
every 3min for 10 rounds
200m run
250/200m row