Wed 2. Sep
a) movement prep
2 rounds
200m run
5 down ups
10 alt elbow instep stretch + rotation
10 barbell good mornings
b) strength
build up to a heavy 4 rep
deadlift within 12min
c) conditioning
4 rounds
for time
400m run
15 sumo deadlift high pulls 40/30
10 burpees over the bar
SWEATCLUB
a) movement prep
2 rounds
50"on/ 10"off
jumping jacks
handwalk + push ups
b) skill: db push press
c) conditioning
emom 30min
1. 2-3 wall climbs
2. 15/10cal row
3. 10-12 db push press
4. 10-12 box jump overs
5. rest