Wed 23. Jul
a) mobility 3min
seated pike stretch
90/90 hip rotation
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 good mornings
20 single unders
*remaining time bike/ski
c) sumo deadlift 13min
3 sets
2 sumo deadlifts @ 85-90%
1 drop set
max reps @ 50%
d) conditioning 19min
in a 4:00 window x 4 sets
3 rounds
25 double unders
5 toes to bar
10 alternating db snatches 22.5/15kg
in remaining time max cal bike/ski
rest 1min between sets
score: total calories
Skill Class 18:00
toes to bar