Tue 30. Sep
a) mobility 4min
1:00 each
instep rotations
hand walk
lying hip cross over
lat stretch
b) warm up 4min
amrap 4min
10/8cal row
10 kb deadlifts
10 burpees
c) conditioning 25min
amrap
4 x 4:00 intervals
21/18 cal row
18 kb swings 32/24kg
15 burpees over rower
• rest 3:00 between intervals
• pick up where you left off
score: rounds + reps
d) core 5min
15sec on /15sec off x 10 rounds
1. rower pike ups
2. top of push up hold