Tue 23. Sep
a) mobility 4min
1:00 each
hand walk
scorpions
calf stretch
lat stretch
b) warm up 4min
amrap 4min
100m run
10 straight leg sit ups
10 ring rows
c) conditioning 25min
on the 5:00 x 5 rounds
400m run
max unbroken strict pull-ups
max unbroken push-ups
max unbroken toes to bar
score: total reps
d) arms 5min
3 supersets
max biceps curls
max overhead triceps extension
at 20/15kg barbell
00:30-1:00 rest between sets