Wed 20. Dec
a) mobility 3min
1:00 each
hand walk
elbow instep rotation
front rack stretch on box
b) warm up 6min
3 rounds
12 elbow rotations
10 good mornings
8 step ups
6 burpees
c) conditioning 27min
amrap 3min x 7
20 box jumps 60/50cm
15 power cleans 40/30kg
max burpees over the bar
1 min rest