Fri 26. Nov
a) mobility 4min
1min scorpions
1min calf stretch
1min handwalk + push up
1min sumo squat stretch
b) warm up 6min
2-3 rounds
6 push ups
9 db goblet squat
12 alt db deadlift
30sec rope jumps
c) back squat (cycle) 12min
4 x 5 back squats 85% of 3rm
d) conditioning 13min
amrap 13min
3 strict ring dips
30 double unders
3 db snatches 20/15
3 ring dips
30 double unders
6 db snatches
3 ring dips
30 double unders
9 db snatches