80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer + run + row + ski + crosstrainer
129/145

2.Mobility work from JG 1.3.2018
A. Complete:
- 60s standing straddle fold
- 60s standing pike fold
B. 3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
C. 2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck