12.09.2014 - MAP 1 & Gymnastics

30:30 row @80% x8
145-155m

- 5 minute rest

30:30 wattbike @80% x8
400 watts

- 5 minute rest

30:30 row @80% x8
145-150m

A. Free standing handstand practice

B. Legless rope climb; 3x2; 2 minute rest

C. Strict ring dip with turn out; 4x8; 90 second rest