Fri 6. Dec
a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
scorpions
b) warm up 5min
3 rounds
12 air squats
8 push ups
20 single under
c) back squats 15min
3-5 sets 2 back squats
~86% of 1rm across
d) conditioning 10min
amrap 10min
1-2-3-4-5-...
double db thrusters 2x22,5kg/15kg
30 double unders
e) upper body pull 6min
on every 1:30 x 4 sets
10-15 db bent over row