Mon 24. Nov
a) mobility 4min
1:00 each
lat stretch
90/90 hip rotation
inverted hamstring stretch
instep rotation
b) warm up 4min
amrap 4min
10 push ups
10 cossack squats
10 ring rows
c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 65% *3 seconds up, 3 seconds down
d) conditioning 15min
10 x 1:00 amrap
10 pull ups *
wall walks in remaining time
rest 0:30 between amraps
score: total wall walk reps
*rx+ option: 8 chest to bar pull ups
muscular endurance
Skill Class 18:00
kipping pull up