Fri 6. Mar
a) mobility 4min
1:00 each
lat stretch
hand walk
instep rotation
sumo squat stretch
b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
150/125m row
c) back squat 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts
absolute strength
d) conditioning 15min
for time
400/360m row
30 toes to bar
20 front squats
200/180m row
20 front squats
30 toes to bar
400/360m row
barbell: 70/50kg
aerobic power [lactate threshold]