Fri 28. Nov
a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 medball squats
10 medball presses
*remaining time plank hold
c) front squat 9min
on the 3:00 x 3 sets
5 tempo front squats at 65%
*3 seconds down, 3 seconds up
d) conditioning 14min
3 rounds
1:30 amrap
20 toes to bar
max burpees to a target
rest 1:00
1:30 amrap
20 wallballs 20/14lbs
max burpees to a target
rest 1:00
score: total burpees
vo2 max & muscular endurance