Wed 25. Jun
a) mobility 3min
1:00 each
instep rotation
sumo squat stretch
lat stretch
b) warm up 4min
amrap 4min
10 ring rows
10 air squats
10 elbow rotations
c) back squats 14min
3 sets
3 back squats @ 85%
(heavier than last week)
1 drop set
max. reps @ 50%
d) conditioning 13min
for time
15-12-9-6-3 front squats 60/40kg
5-4-3-2-1 rope climbs
Skill Class 18:00
rope climbs