Fri 15. Aug
a) mobility 3min
1:00 each
inverted hamstring stretch
scorpions
lying hip cross over
b) warm up 4min
amrap 4min
10/8cal row
10 good mornings
10 burpees
c) deadlifts 15min
set 1: 5 reps at 80%
set 2: 3 reps at 84%
set 3: 2+ reps at 90%
d) conditioning 10min
3 x 2:00 intervals
18 kb swings 32/24kg
max calorie row
rest 2min between intervals
score: total row calories
e) hamstrings 5min
on every 1:30 x 3 sets
max set hamstring curls on the rower