Wed 16. Mar
a) mobility 3-6min
1-2min each
foam roller quads
ths opener
warrior squats
b) warm up 5min
2 rounds for quality
10 ring rows
10 air squats
5 ring swings
5 back squats (empty bar)
c) back squat 15min
1. build to a heavy set of 10 reps
2. 1 x 10 @ 90%, 1 x 10 @ 80%
d) conditioning 12min
amrap 12min
1 ring muscle up
15 wall balls 9/6
2 ring muslc ups
15 wall balls
3 ring muscle up
15 wall balls 9/6
...
etc.