Thu 3. Aug
a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
hand walk
inverted hamstring stretch
b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 db deadlifts
partner bikes
c) conditioning 27min
4 rounds for total reps
2min cal bike
2min shuttle runs
2min dumbbell "Macho Man"
1min rest
1 round of "Macho Man":
3 db power cleans 20/15kg
3 db front squats
3 db push jerks