Thu 4. Sep
a) mobility 3min
1:00 each
handwalk
scorpions
calf stretch
b) warm up 4min
amrap 4min
10 box step ups
20 mountain climbers
150/125m row
c) conditioning 24min
for time
1500/1350m row
40 sit-ups
30 box jumps 60/50cm
200m farmer’s carry 2x22,5/15kg
30 box jumps
40 sit-ups
1500/1350m row
d) strength 7min
max supersets
10-15 db bent over row
8-12 overhead triceps extension
rest as needed