Wed 27. Aug
a) mobility 3min
1:00 each
instep rotation
scorpions
sumo squat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 dball deadlifts
10 push ups
*remaining time row
c) back squat 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm
d) conditioning 12min
12:00 amrap
for max cal row
on the 0-4-8:00 16 d-ball to shoulder 20/15kg
on the 2-6-10:00 24 wallballs 20/14lbs
score: total cal row
Skill Class 18:00
db snatch + wall balls