Thu 29. Jan
a) mobility 4min
lat stretch
hand walk
instep rotations
calf stretch
b) warm up 4min
amrap 4min
20 single under
10/8cal row
10 ring rows
c) conditioning 28min
10 rounds for time
30 double unders
200/180m row
10-9-8-7-6-5-4-3-2-1 burpee pull-ups
• rest 30 seconds between rounds
score: total time (including rest)
aerobic power [lactate threshold]
d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press