Fri 28. Feb
a) mobility 3min
1:00 each
instep rotations
samson stretch
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 push press
10 ring rows
*remaining time row
c) conditioning 22min
for time
100/80cal row
50 thrusters 20/15 kg
50 pull ups
50 thrusters 20/15 kg
100/80cal row
d) core and arms 8min
30sec. on / 30sec. off x 8 sets
1. rower pike ups
2. barbell curls