Tue 8. Feb
a) mobility 3min
1min samson stretches
1min lat stretch on box
1min hip crossovers
b) warm up 6min
in teams of 2
2 rounds (each)
5 push ups
10 step overs
15 straight leg sit ups
partner does bike
c) press 10min
build to a heavy 3rep shoulder press
d) interval conditioning 20-24min
amrap 4min
20 double db step overs 20/15
20 toes to bar
max cal bike
rest 4min
amrap 4min
15 double db step overs 20/15
15 toes to bar
max cal bike
rest 4min
amrap 4min
10 double db step overs 20/15
10 toes to bar
max cal bike