Thu 15. Jan
a) mobility 4min
1:00 each
hand walk
calf stretch
lat stretch
instep rotation
b) warm up 4min
amrap 4min
10 kb deadlifts
10 box step ups
10 ring rows
c) strict pull up 10min
on the minute x 10
1 strict weighted pull-up (building)
absolute strength
d) conditioning 20min
20:00 amrap
20 burpee box jumps 60/50cm
20 kb swings 24/16kg
8 strict pull ups*
*rx+option: strict chest to bar pull ups
lactate threshold & muscular endurance