Thu 28. Aug
a) mobility 3min
1:00 each
seated pike stretch
scorpions
lying hip cross over
b) warm up 4min
40sec on/ 20sec off x 4 rounds
1. bike
2. straight leg sit ups
3. scap. push ups
4. ring rows
c) skill 6min
toes to bar
d) conditioning 26min
for time
8 rounds
10/8cal bike
10 toes to bar
10 double db bench press
10 double db bent over row
rest 1 minute between rounds
dumbbell: 15/10kg