Fri 21. Nov
a) mobility 4min
1:00 each
instep rotations
calf stretch
lat stretch
sumo squat stretch
b) warm up 4min
amrap 4min
10 air squats
10/8cal row
20 single under
c) back squats 9min
on the 3:00 x 3 sets
5 tempo back squat at 65%
* 3 seconds down, 3 seconds up
d) conditioning 12min
3 rounds for time
10 front squats 60/40kg
30/24 cal row
50 double unders
aerobic power [vo2 max]
e) upper back 5min
3 sets
10-12 supinated bent over row