Fri 30. Sep
a) mobility 4min
1:00 each
barbell quad smash
warrior squat
barbell ankle stretch
hip circles
b) warm up 5min
2 rounds
15/12cal row
12 squats
9 sit ups
6 ring rows
c) back squat / strict pull ups 15min
A: 3-4 sets of 4-6 back squats @ 65-70%
*4-5sec isometric
B: 2-3 sets 12-20 strict pull ups / ring rows
d) conditioning 15min
amrap 15min
21 weighted sit ups 20/15
15/12 cal row
9 db thrusters 20/15