Fri 7. Oct
a) mobility 4min
1:00 each
inverted hamstring stretch
table top bridge
calf stretch
plank
b) warm up 5min
4 rounds
50 single unders
5 deadlifts (building in weight)
5 burpees
c) deadlift / strict ring dips 15min
A: 3-4 sets of 4-6 deadlifts @ 70-75%
*4-5sec isometric
B: 2-3 sets of 12-20 ring dips / bench dips
d) conditioning 15min
5 rounds for time
40 double unders
20/15cal row
10 toes to bar