Thu 3. Nov
a) mobility 4min
1:00 each
sasmon stretch
curtsy sqaut
handwalk
superman hold
b) warm up 4min
amrap 4min
40m shuttle run
20m walking lunges
10m burpee broad jumps
b) turkish get up 8min
build to a heavy
dumbbell turkish get up
c) long conditioning 25min
for time
20m single arm farmers carry
2 single arm devils press
2 dumbbell overhead lunges
40m single arm farmers carry
4 single arm devils press
4 dumbbell overhead lunges
....
200m single arm farmers carry
20 single arm devils press
20 dumbbell overhead lunges
dumbbell 20/15