Tue 17. Dec
a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
lat stretch
b) warm up 5min
amrap 5min
8 ring rows
8 air squats
200/150m row
c) conditioning 24min
for time
50 pull ups
500/450m row
32 double db thrusters 2x15/10kg
1000/900m row
32 double db thrusters
500/450m row
50 pull ups
d) core 4min
tabata (20sec on/10sec off)
rower pike ups