Tue 2. Jul
a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
5 burpees
10 ring rows
15 air squats
remaining time row
c) conditioning 28min
4 rounds
amrap 4min
27/21 cal row
21 db front squats 22.5/1kg
15 burpee pull ups
4min rest
pick up where you left off