Thu 23. Nov
a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch
b) warm up 5min
on every 2:30 x 2
10 step ups
5 single arm db swings / side
remaining time row
c) conditioning 20min
amrap 20min
30/24 cal row
20 box jump overs
10 db hang snatch right 20/15kg
10 db hang snatch left
d) accessory 8min
3 sets
10 single arm db bent over rows / arm
20 db step overs
1 min rest