ESCALF:
5' de mobilitat en sec.
2 x (200 crol. allarg. + 50 esquena)
QUALI:
15 x 50 (75%) rec: 15"
2 x (50 pmort D + 50 pmort E + 50 colze alt
+ 50 allarg. esquena)
15 x 50 (80%) rec: 15"
REFRED:
1 x 500 s.s. crol
100 suaus variats
TOTAL DE L'ENTRENAMENT = 3.000m.
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