Fri 19. Jul
a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 ring rows
10 air squats
10 strict press
remaining time row
c) front squat 12min
work up to a heavy set of 20
d) conditioning 18min
for time
1000/900m row
50 thrusters 20/15kg
30 pull ups
500/450m row
25 thrusters
15 pull ups