Wed 21. Aug
a) mobility 4min
1:00 each
samson stretch
down dog to seal
kneeling lat stretch
calf stretch
b) warm up 4min
2 rounds
10 good mornings
10 step ups
10 ring rows
10 lunges
c) tempo sumo deadlift 15min
build to a heavy 3 rep sumo deadlift
5 sec negative
d) conditioning 15min
amrap 15min
15 box jumps 60/50cm
10 db front rack reverse lunges 22.5/15kg
5 strict pull ups